Knee Injury

[DarkChylde]

I've had a bad knee for a long time but about 3 months ago I hurt it really bad and couldn't train for 5 weeks. Now I'm back but I'm afraid I'll hurt it again. It's still weak. Are there any exercises I could do to help strengthen it?

[aefibird]

My physio has given me the following knee excerices to help strengthen the muscles supporting my knee joint.

 

1. Sit on a chair with your feet flat on the floor in front of you. Push your foot into the floor and try and pull it back towards you at the same time - as if you have something stuck to the bottom of your foot and it is hard to pull towards you.

 

2. Lie flat on your front and bring one leg up behind you. Grasp your ankle of that leg with your hand and try and pull your leg towards you. Your thigh shouldn't leave the floor.

 

3. Sit on the edge of a bed or couch and hold your 'bad' leg (the one you want to work) out in front of you. Bring the other leg up to your chest, knee bent. Lean back onto the bed (your back shouldn't actually touch the bed or couch, you hover above it) and hold for a count of 5.

 

4. Again, sitting on the edge of a bed or chair, hold your leg out in front of you. It should be straight and your heel should be slightly off the floor. Tuck your chin into your chest and with a straight back lean forwards until you feel the stretch in your leg. Your back should be straight throughout the stretch.

 

I've got other excercises that my physio has given me, but those are the easiest to explain.

 

PM me if you want any more info.