Comprehensive Recovery with Knee Injury Exercises in Physiotherapy
Knee injuries have a way of getting in the way of everything you do. They’re painful and can lead to new aches, pain, and injuries. The good news is that physiotherapy knee injury exercises can make a big difference in your recovery. The team at Key Physiotherapy and Rehabilitation Centre can help you regain strength and mobility and get you back to being active!
Let’s take a look at common knee injuries and effective exercises for a successful recovery.
A Selection of Knee Injury Exercises
Did you know that after a knee injury, the muscles around your knee can get weak? This can make your injury worse and slow down your healing. At Key Physiotherapy and Rehabilitation Centre, we can guide you through a variety of knee injury exercises that improve range of motion, build strength, and reduce stiffness. Focusing on these areas of rehabilitation helps to promote proper joint movement for improved function and less pain.
Not all exercises are created equal when it comes to knee injuries. Our physiotherapists are like your knee injury recovery coaches. We’ll create a personalized rehabilitation plan with the most effective exercises for your specific injury. Let’s look at a few exercises we might recommend:
Heel Slides:
- Lie on your back and bend your injured knee. Slowly slide your heel towards your bottom. Hold for a few seconds, then slide it back down. This helps with knee bending.
Quadriceps Sets:
- Sit with your injured leg straight out in front of you. Tighten your thigh muscle and push your knee down towards the floor. Hold for a few seconds, then relax. This strengthens your front thigh muscle, which is important for good knee support.
Straight Leg Raises:
- Lie on your back. Tighten the thigh muscle of your injured leg and slowly lift your leg a few inches off the ground. Hold for a few seconds, then gently lower it down. This targets strength in multiple areas around the knee.
Chair Sits:
- From a standing position, practice slowly and safely sitting down in the chair. Then, practice standing straight up from the seated position.
Remember that it’s important to always consult our physiotherapists before starting any new exercise program.
Recovering From An Everyday Knee Injury
Our client was visiting a friend when he missed a step on the front porch stairs and felt a sharp pain in his knee. He came to our clinic with a meniscus tear – a common injury in the knee’s cartilage that left him with bruising, swelling, and difficulty fully bending his knee.
Our physiotherapist designed a plan that focused on easing pain and inflammation and building strength to properly support his knee. Early on, we focused on simple movements like heel slides and quadriceps sets to regain basic knee function. As he progressed, we added exercises like straight leg raises and hamstring stretches.
He was committed to his exercises and attended physiotherapy sessions regularly. In time, his knee improved dramatically. His pain lessened, he regained mobility, and most importantly, he could confidently navigate stairs and other daily activities again.
Physiotherapy with Key Physiotherapy and Rehabilitation Centre
Knee injuries come in many forms. Common knee injuries we see in our clinic include:
ACL Tears:
- The anterior cruciate ligament (ACL) is an important stabilizer in your knee. Tears often occur during sports and everyday movements that involve sudden pivoting.
Meniscus Tears:
- These are tears in the rubbery shock absorbers in your knee, often due to twisting motions (and sometimes, simply missteps!).
Patellofemoral Pain Syndrome:
- Also known as “runner’s knee,” this refers to pain around the kneecap, common in active people.
Knee injuries may be inconvenient, but with the right approach, you can take charge of your recovery. Contact us today to schedule your appointment for a personalized approach to knee injury rehabilitation.
