How To Strengthen The Knee Ligament After Injury

How To Strengthen The Knee Ligament After Injury

After an injury or surgery, a conditioning training program will help you resume your activities and live your lifestyle as before. Also, by doing these exercises, you will be able to return to your favourite sports and recreational activities. To ensure that the exercise program that we will describe below is effective, consult your knee specialist los angeles first knee specialist los angeles.

Usually, this exercise program must last for 4-6 weeks, unless the doctor or therapist provides certain requirements. You are also advised to keep exercising after your knee muscles heal to provide long-term knee protection and health.

Before doing the exercise, warm up first on foot or a static bicycle for 5-10 minutes. Here are some physical exercises that can help you recover your knee muscles after an injury:

1. Raise your legs straight
If your knees are in bad condition, start with simple muscle exercises for the quadriceps muscles. This exercise reduces tension in the knee. The trick is to lie on your back on the floor or other flat surfaces. Bend one knee and place your feet straight on the floor. Then lift the non-bent leg, and keep it straight. Perform this movement on the opposite leg. Repeat 10-15 times for 3 sets.

2. Conduct hamstring curls
The hamstring is the muscles behind your thigh. The way to do hamstring curls is to lie on the floor with your stomach. Slowly lift your feet and bring your heels close to your buttocks according to ability, and hold in that position. Do 15 times for 3 sets. You can also do this exercise by standing to hold a chair, then bending your legs back. If you are accustomed to doing it, increase the load on the ankle gradually starting from 0.5 kg, 1.5 kg, up to 3 kg.

3. Tiptoe
Start standing with both feet supporting the weight of the body facing the back of the chair. Then, hold on to the chair for balance. Lift the leg that is not injured, so the body weight will be supported by the injured leg. Pinch the injured leg as high as possible, then repeat 10 times for 2 sets.

4. Do the lunge
Start by placing one foot behind as wide as possible, then lower the front leg so that the knee almost touches the floor, but make sure the knee does not touch the floor. Keep your back straight and don’t let the knees of your front legs pass through your toes. Do it 10 times for 2 sets with the injured leg on the front and do the same amount with the injured leg on the back. If you are getting used to it, you can add a dumbbell in each hand.

5. Do hip abduction
Lie on your side with the injured leg on top, and the lower leg becomes support. Straighten the leg above and lift it to form a 45 ° angle, straighten the knee, do not lock it. Hold this position for 5 minutes, then lower your legs and take a break for 2 minutes. Repeat up to 20 times for 3 sets.

All of the above exercises are not recommended to be done every day. You can only do it 4-5 days a week. This exercise program does not make your knee hurt. So, if you feel pain immediately stop doing it and don’t forget to consult with your doctor to provide other movement solutions.

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