Some best workouts and exercises for knee injuries

Knee injuries are something dangerous that can make your life a living hell. However, knee injuries are getting common these days.

Engaging in the right workouts and exercises for knee ligament pain can help you. In this article, you will know about the best exercises and cardio workouts for knee injuries.

Strengthening exercises

Strengthening exercises are an immensely helpful process of knee injury rehabilitation. These exercises improve the stability of your knee joint and strengthen the surrounding muscles.

However, you need to start with low-impact exercises. Then gradually you can increase the intensity.

Straight leg raises

Straight leg raises are simple but helpful exercises for strengthening your flexor and quadricep muscles. It’s an easy exercise for knee pain in Hindi.

How to perform

Lie on your back on a mat or a floor
Keep your injured leg straight and bend your other knee on the surface
Gently contract your abdominal muscles
Slowly lift your injured leg off the surface keeping it straight
Lift it until it reaches the same height as your other knee
Now hold this position for a few seconds and then lower your leg back down
Repeat the steps ten times and then slowly increase the number

Hamstring curls

Hamstring curls are an excellent option to strengthen your hamstrings. Strong hamstrings are necessary to support and stabilize the knee joint.

How to perform

Stand in front of a wall with your feet wide apart
Slowly lift your injured leg backward and stretch as much as possible
Keep your upper body straight and remain like this for a few seconds
Then slowly go back to the starting position and repeat the same steps
Perform 10 to 15 repetitions and gradually increase the numbers

Half squat

Half squats or mini squats are effective exercises that help strengthen the muscles around your knee joint. It’s also one of the best exercises for knee injury meniscus.

How to perform

Stand with your shoulder wide apart and keep your toes pointed slightly outward
Keep your back straight and put your hands on th e sides of your hips
Slowly bend your knees as if you are about to sit in a chair
Don’t lower your body too much as that could hurt your knees
Now do a partial squat with your thighs align to the floor
Keep your weight on your heels throughout the movement
Pause for a second and then return to the starting position
Repeat the steps and perform two or three sets of the movement

Stretching

Stretches for knee pain from running play a crucial role in the recovery process from knee injuries. If you do some stretching the right way, it will improve flexibility and relieve tension around the knee joint.

Hamstring stretch

The hamstring stretch is among the important stretches for knee pain after running. Stretching the hamstring muscles is necessary to get flexible knees after an injury.

How to perform

For a seated hamstring stretch, sit on the edge of a chair
Extend your legs in front of you
Keep your injured legs extended and bend your good knee
Place your foot on the surface
Sit straight and gently lean forward reaching with both hands toward your toes
Keep your back straight to feel a stretch in your hamstrings
Hold the position for 30 seconds and don’t forget to breathe deeply
Now release slowly and go back to the starting position
Repeat the same with your other leg

Quadriceps stretch

Stretching the quadriceps muscles is important for maintaining flexibility around the knee.

How to perform

Stand straight using a wall for the balance of necessary
Shift your weight to one leg and bend your knee just a little
Reach back with your hand and grasp your ankle
Now slowly pull your ankles toward your glutes
Keep your back straight and avoid leaning forward to backward
Hold the position for 30 seconds and release the stretch slowly
Repeat the same with your other leg

Calf stretch

Calf stretch is a useful exercise to build strength in your calf muscles. It’s among the important stretches for knee cap pain as well.

How to perform

Stand facing a wall and place your both hands against it
Step one leg forward keeping the injured foot flat on the surface
Lean forward gently bending your front knee until you feel a stretch in your calf
Hold the stretch for 30 seconds
Then switch sides and repeat the same steps

Low impact Cardio workouts

While suffering from a knee injury, your doctor might recommend low-impact cardio workouts. Your knees won’t be suffering anymore if you opt for these mild exercises. Here’s a list of cardio workouts for knee injuries.

Swimming

Swimming might as well be the best cardio workout for knee injury. It burns a lot of calories from your body while strengthening the muscles of your knee.

Wondering which swimming strokes would be best for you? Well, you can definitely opt for backstroke or freestyle with occasional water aerobics and reverse kicking.

Walking

Walking can be one of the best cardio workouts after knee surgery. Your knees are the most vulnerable when they just came out of a surgery. It would be nice to get a taste of walking even if they are just baby steps.

Cycling

Cycling is such an interesting and exciting cardio workout that you can do indoors or outdoors. It will strengthen your knee while providing them with enough flexibility. It is a great cardio workout post knee surgery.

Elliptical

Just in case you don’t want to hurt your knees anymore getting on a treadmill, then try an elliptical. It’s an excellent cardiovascular workout that pumps your heart without causing further problems to your knees. Additionally, it also helps immensely burn calories.

Conclusion

Whether it’s a ligament tear, meniscus injury, or normal knee pain — it’s very crucial for you to take action. Just in case exercises or workouts don’t improve your condition, make sure to consult with your doctor.