If you're traveling to recovery from a leg injury or are looking for exercises to greatly help alleviate knee pain, it's important for you to begin slowly and pay attention to any pain you might feel when first performing the next exercises. You can find 3 parts on the way to recovery. If you are looking to strengthen your knee due to knee pain or are seeking to rehab post-injury or post-surgery, you'll need to work with 3 areas. These areas are increase flexibility, strengthen your knee and the areas surrounding your knee, and lastly, manage to combine the two with functional exercises. Array of Motion
1. Wall Slides (best to wear socks)
Lie in your back and bend your affected knee 90° with your foot flat contrary to the wall. Slowly slide your foot down the wall by bending your knee in terms of possible. Hold for 5-10 seconds and then slowly help improve the affected knee back utilizing the healthy leg.
2. Passive Knee Flexion
Insert your foot through the loop of a workout strap and lie in your stomach. Gently pull the strap handle until your knee is flexed to the point of tightness. Hold for 5-10 seconds and then relax.
3. Passive Knee Extension
Sit on the floor and fully extend your affected knee. Place a pillow under your ankle and a weight over your knee. Allow your knee to attain full extension by relaxing your muscles.
4. Prone Leg Hang
Lie in your stomach with a pillow under your affected knee (this can be done by hanging your knee off the end of a bed). Allow your leg to hold freely. To help in gaining full knee extension, a weight may be placed over your heel.