Knee injuries are a common occurrence...
...especially for people who engage in activities that involve a lot of movement or impact on the knee joint.
If you have suffered a knee injury, one of the most crucial aspects of your recovery process will be knee mobility exercises.
These exercises are designed to help restore the range of motion in your knee joint without putting any further stress on the damaged tissues.
Stronger knees are less prone to injury and the more you strengthen and stretch all the muscles and ligaments around and within your knee joint (using special and safe exercises), the faster your knees rejuvenate reverting back to their original, working state.
When it comes to knee mobility exercises, the goal is to start as soon as possible after the injury, provided the pain is manageable.
This is because the longer you wait, the more your joint will stiffen up, making it harder to regain your range of motion.
However, it is important to remember that you should never push through pain or discomfort when performing these exercises.
The specific knee mobility exercises that you should do and how quickly you progress through them will depend on the type and severity of your injury.
For example, if you have a minor injury, you may start with simple exercises such as ankle pumps, which involve gently flexing and extending your ankle joint to increase blood flow and help reduce swelling in your knee.
You may also perform heel slides, which involve sliding your foot up and down along the floor while keeping your heel in contact with the surface.
As you progress, you may move on to more challenging exercises such as quad sets, which involve tightening your thigh muscles while keeping your leg straight and then relaxing them. You may also perform straight leg raises, which involve lifting your leg off the floor while keeping it straight.
For more severe knee injuries, your physical therapist may recommend exercises such as leg presses, which involve pushing weights away from you with your feet, or mini-squats, which involve bending your knees slightly while keeping your feet flat on the floor.
These exercises will help strengthen the muscles around your knee joint, which can help provide more stability and support to the joint as it heals.
In addition to these exercises, your physical therapist may also recommend using other tools such as resistance bands or foam rollers to help improve your knee mobility.
Resistance bands can be used to provide resistance during exercises such as leg presses, while foam rollers can be used to help release tension in your muscles and improve blood flow to the area.
Knee mobility exercises are an essential component of your recovery process after a knee injury.
By following a program of exercises designed to restore your range of motion and strengthen the muscles around your knee joint, you can speed up your recovery and get back to your normal activities sooner.
If you're looking for a mobility training program to help you recover from a knee injury, click on the link below.
Our program is designed by experts to help you restore your range of motion and build strength in your knee joint safely and effectively.
Don't let your knee injury hold you back any longer - start your recovery journey today.
Stay Strong and Flexible!