Strengthening Exercises for a Hyperextended Knee
Strengthening exercises for a hyperextended knee are designed to return your knee to its original level of stability and strength. After suffering from a hyperextended knee injury, it is important to keep off of the knee for several weeks, using cold compresses to reduce the swelling in the knee.
Strengthening exercises for a hyperextended knee are designed to return your knee to its original level of stability and strength. After suffering from a hyperextended knee injury, it is important to keep off of the knee for several weeks, using cold compresses to reduce the swelling in the knee. As a result, strengthening exercises must be performed after the injury has healed in order to increase the stability of the knee. Consulting a doctor with about your hyperextended knee will help you get a proper diagnosis and decide if surgery is necessary.
Straight Leg Raises
This straight leg raise exercise will indirectly strengthen your knee by strengthening the quadricep muscles that support the knee. Lie down on the ground with your hyperextended leg straight and your other leg bent at a 30 degree angle from the knee. From here, tighten your abdominal muscles and slowly lift your injured leg off the ground, making sure not to lift it higher than a 45 degree angle. Hold for several seconds before returning to your original position. Perform 10 repetitions before stopping.
Quarter Squats
These squats are designed to improve the range of motion in your knee as well as strengthen the muscles that support your knees. Place both of your hands on the back of a chair, with both of your knees slightly bent and back straight. From here, bend at the knees, keeping your back straight as you lower your body towards the ground. Your tailbone should jut back and your knees should not go forward of your toes. Stop your squat as soon as you feel resistance or pain in your knee. Hold for several seconds before standing back up. As your knee regains strength, try performing these squats on one leg.
Forward Step-Ups
This strengthening exercise will increase range of motion in your knee. Stand in front of a short stair or stool with your arms at your sides and knees slightly bent. Lift your injured leg up by bending at the knee and place your foot down on the stool. Press through the heel of the foot on the stool and keep the knee in line over the ankle, not bending past the toes as you step up. Once your injured leg is firmly planted on the stool, lift up your other leg and step up onto the stool. Return to your original position and repeat until fatigued.
Hamstring Strengthening Exercise
This exercise is designed to strengthen your hamstrings and improve range of motion in your injured knee. Lie down on your stomach with your legs fully extended and your arms at your sides. From here, bend your injured leg back at the knee until you feel pressure or pain in the knee area. Hold this position for three seconds before slowly returning your leg to its original position. In addition to a stretch in your knees, you should feel tightness in your hamstrings as you perform this exercise.