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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.
- Quadricep Stretch
- Toe Touches
- Standing Hamstring Stretch
While standing, hold on to the back of a chair or put one hand on a wall for balance, if needed.Lift one foot behind the body and grab the ankle with the hand.Keep the back straight and the knees close together.Pull the heel close to the buttocks without forcing it or causing pain.There are many different ways to stretch the hamstrings in the back of the legs. One is through traditional toe touching. 1. With the feet close together, slowly bend over at the hips and extend the arms downward. Keep the legs straight, but do not lock the knees. 2. Reach the fingers to the top of the toes and hold for 30 seconds. 3. Initially, it...
A standing hamstring stretch is also an effective way to stretch the backs of the legs, and it is less strenuous for the lower back than toe touches. 1. Stand up straight with the feet no more than shoulder width apart. 2. Bend at the hips slightly and extend the right leg out a few inches in front of the body. Allow the left leg to bend slightly. ...
May 14, 2024 · May 14 2024. 0. Restore strength and agility: Six MCL rehab exercises to stabilize the knee. Any injury to the medial collateral ligament can jeopardize everyday activities. It’s crucial to strengthen the surrounding muscles before focusing on regaining the full range of motion. Written by Nataraj N.
Recovery. Knee Rehabilitation Exercises. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
- Heel and calf stretch. This stretch targets the muscles in your lower leg, specifically your calf muscles. Share on Pinterest. Gif by Active Body. Creative Mind.
- Quadriceps stretch. This stretch targets your quadriceps, the muscles at the front of your thighs. Performing this move can help improve the flexibility in your hip flexors and quadricep muscles.
- Hamstring stretch. You should feel this stretch in the back of your leg and up to the base of your glutes. If you flex your foot, you may feel the stretch in your calves.
- Half squat. Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees. Share on Pinterest. Gif by Dima Bazak.
Aug 12, 2022 · You may need to use exercise equipment like bikes and treadmills. They may also treat your injury with heat or cold, or suggest you try a whirlpool bath. Some other methods they may turn to are...
Nov 5, 2023 · If you've had an anterior cruciate ligament (ACL) injury, your healthcare provider may recommend rehabilitation exercises to help improve your knee health. An ACL injury is often caused by overstretching or tearing this ligament in the middle of the knee.
