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Mar 20, 2020 · You'll want to strengthen your knee after an injury with exercises that work the supporting muscles: quadriceps, hamstrings, abductors, adductors and glutes.
- Half Squat
- Calf Raises
- Hamstring Curl
- Leg Extensions
- Straight Leg Raises
- Side Leg Raises
- Prone Leg Raises
Half squatsare an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees. To do this exercise: 1. Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance. 2. Looking straight ahead, slowly squat down about 10 inches. This is th...
This exercise strengthens the back of your lower legs, which includes your calf muscles. To do this exercise: 1. Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support. 2. Lift both your heels off the ground so that you’re standing on the balls of your feet. 3. Slowly lower your hee...
The standing hamstring curltargets your hamstrings and glutes. It also requires core strength to keep your upper body and hips steady. To do this exercise: 1. Stand facing a wall or use a chair for support. Your feet should be hip-width apart. 2. Lift one foot, bend your knee, and raise your heel toward the ceiling. Go as far as you can while keepi...
Using your body weightto strengthen your quadriceps, rather than a weighted machine, helps keep added pressure off your knees. To do this exercise: 1. Sit up tall in a chair. 2. Put your feet flat on the floor, hip-width apart. 3. Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks ...
The straight leg raise strengthens your quadriceps and your hip flexor muscles. If you flex your foot at the end of the move, you should also feel your shins tighten. As this exercise gets easier, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your legs. To do this exercise: 1. For this exercis...
This exercise works your hip abductor muscles. Your hip abductor muscles, located on the outside of your hips, help you to stand, walk, and rotate your legs with ease. Strengthening them can help prevent and treat pain in the hips and knees. As this exercise gets easier, add a 5-pound ankle weight and gradually work to a heavier weight as you build...
This exercise works your hamstrings as well as your glutes. As this exercise gets easier, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your leg muscles. To do this exercise: 1. For this exercise, you can use a mat to add cushioning beneath you. 2. Lie on your stomach with your legs straight o...
Aug 28, 2022 · Ice and heat. Ultrasound massage. Electrical nerve or muscle stimulation. When you get physical therapy depends on the cause of your pain. Sometimes it’s all you need for treatment. You might not...
- Leg lifts. Muscles involved: Quadriceps (front of the thigh) and abdominal (stomach) muscles. Lie down on the floor with the back flat.
- Standing hamstring curls. Muscles involved: Hamstrings (back of the thigh) and gluteal (buttock) muscles. Stand straight with the knees only 1–2 inches apart.
- Leg extensions. Muscles involved: Quadriceps. As this exercise gradually becomes easier, a person can increase the resistance by adding an ankle weight.
- Step exercises. Muscles involved: Quadriceps, hamstrings, hip flexors, and gluteal muscles. Use a large, sturdy stool or exercise platform no taller than 6 inches.
Learn exercises to help with knee muscle or joint problems. After any knee problem, it’s important to get movement and strength back. This supports tissue healing and will help you get moving again. You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with.
Quadriceps muscles at front of thigh. Hamstring muscles at back of thigh. Flexibility. Stretching the muscles that you strengthen is an important part of preventing injury. Strengthening exercises build muscle to help support your knee, but can also tighten the muscles. Tight muscles are more prone to injury.
