Knee Sprain Recovery Exercises To Get You Back On Track
Even though a simple knee sprain can take months to heal completely, at-home physical therapy is always necessary for quick recovery. This is because performing workouts on a daily basis strengthens the surrounding muscles and tissues, hence improving range of motion as well as flexibility in the injured area.
Hip flexors and quadriceps
Patients who are on a knee sprain recovery program perform straight leg raises and quadriceps to strengthen the respective muscles. Both workouts start in a seated position while placing the injured leg straight.
For quadriceps sets, patients are supposed to contract and tighten the quadriceps muscles while holding for 5 seconds. They can also perform straight leg raises by lifting their legs up, about 5 inches off the floor surface. They are supposed to hold the leg in that position for close to 5 seconds before bring it down to the floor once again.
This knee sprain recovery program can be performed in 2 to 3 sets of 10 to 20 repetitions on a daily basis. The aim is to strengthen the injured tissues.
Hamstrings & hip extenders
Perform knee-bend and heel slide to enhance your hamstring muscles and regain knee flexibility. When performing the heel-slide, patients begin from a seated position while legs are kept in a straight position. They gradually slide the heel of the injured leg towards them. The moment they realize they’ve reached stretching capacity, they return to the original position to repeat the procedure.
On the other hand, the prone-knee bend is performed by bending slowly while curling the injured knee. As for the hip extender workout, the process is similar to that of prone-knee bend, though the injured leg is often lifted above the floor as opposed bending the knee.
The aim is to strengthen the hamstring muscles while encouraging mobility.
Knee sprain recovery programs also consist of functional workouts that are dynamic in nature. They include squats, step-ups and single-leg balance.
When performing squats, patients stand with their feet shoulder-width apart while arms straight in front of them. This is important when it comes to achieving proper balance.
As for the single-leg balance, a counter-top or chair is used for support. The injured knee is slightly bent to avoid pain. With time, this exercise can even be perform with eyes closed.
To get started, place the leg with the injured knee on a 3 to 5 inch step while keeping the other leg on the floor. Shift your body weight towards the injured knee while trying to straighten your knee and lifting the other foot off the floor. You can perform 2 to 3 sets of 10 to 20 repetitions for 30 seconds.
Functional exercises aim at strengthening and enhancing the mobility of the injured tissues.
Knee sprain recovery workouts can ease pain, stabilize the joint around the injured knee, and strengthen leg muscles. The good news is, you always don’t need to purchase any equipment to do these exercises, but you can get an elastic band to add more resistance during workout.