Training: Knee Rehabilitation

By Richard Barrett

There are four main ligaments in the knee that can become injured. During injury, a knee ligament may be stretched (sprained), or sometimes torn (ruptured). Ligament rupture can be partial (just some of the fibres that make up the ligament are torn) or complete (the ligament is torn through completely). 

Knee ligament injuries can cause pain, swelling, tenderness, bruising and reduced movement of your

knee. Your knee joint may feel unstable and you may walk with a limp. Treatment of a knee ligament injury can depend on a number of things including which ligament is injured and how sporty and active you are.

Here are a few rehabilitation exercises I have used over the years with my clients. And found they really helped with recovery after injury/operation .

Knee Strengthening – Intermediate Exercises

The following intermediate knee strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your knee strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band Knee Extension in Sitting

Begin this exercise in sitting with your knee bent and a resistance band tied around your ankle as shown . Keeping your back straight, slowly straighten your knee tightening the front of your thigh (quadriceps). Perform 3 sets of 10 repetitions provided it is pain free.  

Resistance Band Hamstring Curl

Begin this exercise lying on your stomach with a resistance band tied around your ankle as shown. Slowly bend your knee tightening the back of your thigh (hamstrings). Perform 3 sets of 10 repetitions provided the exercise is pain free.

Squats with Swiss ball

Begin this exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss ball placed between a wall and your lower back. Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.

About Rich

Richard has over 6 years experience as a professional within the health and fitness industry. He has worked with a number of clients with a wide range of needs and mixed abilities including, rehabilitation clients, athletes and clients wanting to lose weight and tone up.

Richard had a background in playing and coaching competitive football and athletics, including time spent as a fitness and sports coach in Australia and America. He has worked along side physiotherapists in an injury and rehabilitation clinic helping clients back to health and mobility. To keep him in good health Richard plays football, and is a keen runner, participating in 10k and half marathons, and soon to be triathlons.

Richard's goal is that each client leaves their personal training session feeling strong, positive and energised.

He enjoys motivating his clients and helping them to achieve their health and fitness goals. Exercise should be fun but effective. With the right training and guidance you can work towards changes for better health and well being and for a longer and healthier life.