Suffering a knee injury can often lead to a long and painful road to recovery. But with a bit of help there are steps that one can take to greatly accelerate the recovery process. With most knee injuries establishing normal physiological range of motion should be the initial goal. The exercises demonstrated in the video should be difficult but shoulder not lead to increased discomfort.
Knee window washer
Knee assisted extension
Knee assisted flexion
Static Knee Stability
Increasing balance and stability can help increase proprioception reducing energy demands and stress on the body. This can help reduce the risk of injury or fall and even help in rehabilitating various lower limb injuries. USE SUPPORT AS REQUIRED (e.g. chair/wall).
Stand with feet together
Single leg stance
Single leg stance with knee bends and heel raises
NOTE: If the above exercises are completed with ease, perform with eyes closed.
Dynamic Knee Stability
Once static balance exercises are completed with minimal difficulty it is time to begin dynamic type exercises. Begin slow with the exercises as they can be very challenging, especially if recovering from an severe injury. Please note that sometimes aggravation of pain can occur up to 24-48 hours post exercise due to the delay in inflammatory pathway.