Knee injuries are a common problem that people of all age groups face. Recovering from a knee injury depends on the severity of the injury. While some can be recovered with the help of exercises, others may require surgery followed by exercises as a part of the rehabilitation process.
Why knee injuries require rehabilitation exercises?
- To prevent muscle weakening around the knee
- To reduce the burden on the knee joint
Types of rehabilitation exercises
- Stretching Exercises – Any rehabilitation program should start with simple warming up or stretching exercises to loosen the muscles and prevent the risk of an injury.
- Knee Muscles Exercises – Practice some exercises that will strengthen the muscles around the knee such as quadriceps, hamstring and calf muscles.
- Muscle Endurance Exercises – Simply doing a set of exercises will not suffice. You must ensure that you are strengthening your muscles else, they will be prone to fatigue quickly. Muscle endurance can be improved by practicing some of low-impact cardiovascular activities such as cycling in a gym, or some medium-impact exercises such as walking or even high-impact exercises such as swimming or bicycling.
- Strengthening Exercises – These include straight leg raises, prone straight leg raises, side leg raises, hamstring curls, wall squats, calf raises and step-ups.
What you must not do?
Exercise should help not worsen the situation. Hence, remember never to push yourself and consult a doctor if you are in pain after a workout.
In order to relieve knee pain, knee brace for sports enthusiasts are available. With so many verities in the market, make sure you seek professional help before making a purchase. Recovery phase post a knee injury is very crucial. If you do not heal then, you cannot function properly. Thus, it is very important to consult with a specialised trainer, coach or therapist to ensure you are doing things the right way.