The pain of an injured knee can do more than hurt. It can sideline you from doing many daily duties. While immediately consulting your doctor about any knee injury is best, there are some exercises that can help .
Instructions
1. Move the knee gently to improve flexibility. Place your hands on either side of the knee. With your thumbs, slowly and gently move the joint.
2. Stretch your quadriceps muscles to help your knee. Place one leg behind the other with your hands on your hips. Then gently bend to the left and right. Knee injuries involving the iliotibial band can occur from repeated motion and overuse so it's also best to temporarily avoid jumping and sprinting activities.
3. Rest on the side that doesn't hurt to strengthen your injured knee. With your legs apart and bent, hold your ankle and pull it and your leg back. Keep your hip straight and knee bent. Hold for 20 seconds then slowly move your injured knee toward the ground and repeat three times.
4. Slide your back against the wall. Start with your feet about 2 feet from the wall with straight and then bend your knees about 30 degrees. Hold for 20 seconds then straighten your knees and repeat for three sets of 20 repetitions.
5. Use a ball and limited movement to rehabilitate your knee. Put a ball under your injured knee to lift it off the floor then lay back and rest on your elbows. Slowly, and with limited amount of movement, lift your ankle from a 30-degree angle to a full extension. This exercise is particularly useful to people with damaged cartilage.
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