Following a knee sprain, following a suitable rehabilitation program guided by healthcare professionals is essential to help the patient regain optimal mobility. In addition to physiotherapy sessions and, if necessary, motor reprogramming, certain exercises can be performed at home to accelerate the patient's recovery. Here is a selection of targeted exercises for the knee rehabilitation.
1. Knee flexion and extension exercise
To perform a bend:
- Sit on a chair with your foot on the floor, and slowly slide your foot back to bend your knee, without exceeding your pain threshold.
- Hold the position for 3 seconds, then return to the initial position.
To perform an extension:
- In the same position, straighten your leg by lifting your foot in front of you until you feel a slight tension, without exceeding the pain threshold.
- Hold the position for 3 seconds before releasing.
When and how many times should this exercise be performed?
Once you have received the green light from your physiotherapist, perform 20 repetitions, between 3 and 5 times a day.
2. Good morning with elastic
This exercise helps to strengthen the hamstrings and improve knee stability.
- Place an elastic band around your shoulders and under your feet.
- Lean forward while keeping your back straight and your knees slightly bent.
- Slowly move back up, contracting your hamstrings and glutes.
When and how many times should this exercise be performed?
Perform 3 sets of 10 to 12 repetitions, 2 to 3 times per week.
3. Circular leg movement exercise
Lying on your back or sitting, make circular movements with your leg to gently mobilize the knee:
- Trace circles with your leg in both directions (clockwise and counterclockwise).
- Make sure you stay within a comfortable range of motion.
When and how many times should this exercise be performed?
Perform approximately 20 movements per day as the pain subsides.
4. The single leg deadlift
This exercise helps to improve proprioception and strengthen the stabilizing muscles of the joint.
- Standing on one leg, hold a light weight in the opposite hand.
- Bend your torso forward while raising the other leg behind you, until you form a straight line with your back.
- Gently return to the starting position.
When and how many times should this exercise be performed?
Perform 2 sets of 8 repetitions per leg, 3 times per week.
5. The glute bridge
The glute bridge is an exercise that offers the possibility of strengthening the glutes and supporting the knee by stabilizing the pelvis.
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips by contracting your glutes, until you form a straight line between your knees and shoulders.
- Hold the position for 3 seconds before slowly lowering yourself back down.
When and how many times should this exercise be performed?
Perform 3 sets of 15 repetitions, 3 times per week.
6. Step unfolding exercise
Standing up, perform this exercise to restore proper knee movement during walking and to retrain your joint to bear weight:
- Start in a standing position, with your weight on your good leg.
- Gradually shift your weight onto the injured leg while taking a slight step forward.
- Gently roll your foot from heel to toes and bend your knee slightly if necessary.
When and how many times should this exercise be performed?
Practice 10 movements according to your therapist's advice.
7. Leg curl with resistance band
This exercise targets the hamstrings to strengthen knee flexion.
- Secure an elastic band around your ankle and attach the other end to a sturdy support.
- Standing upright, bend your knee to pull the elastic band backwards, maintaining controlled tension.
- Slowly return to the starting position.
When and how many times should this exercise be performed?
Perform 3 sets of 12 repetitions per leg, 2 to 3 times per week.
Why do rehabilitation exercises after a knee sprain?
Rehabilitation after a knee sprain is an essential step to allow the patient to regain optimal joint function and prevent potential long-term complications (knee flexion contracture, etc.).
After a sprain, it's common for the knee to lose flexibility and range of motion, primarily due to pain, inflammation, and ligament damage. Rehabilitation gently stretches the muscles and ligaments, promoting a gradual return to mobility. Flexion and extension exercises, for example, play a key role in restoring this essential mobility for walking, running, and other daily activities.
The muscles surrounding the knee, particularly the quadriceps, hamstrings, and calves, are important stabilizers of the joint. After a knee sprain, these muscles can weaken due to immobilization or reduced activity. Rehabilitation includes targeted muscle-strengthening exercises to restore muscle strength and ensure better knee stability. Ligaments damaged by a sprain often take time to regain their original strength and elasticity. During this period, the risk of recurrence is high, especially if the knee is stressed before it is properly stabilized. Rehabilitation exercises help strengthen not only the muscles but also the ligaments and tendons around the joint. Therefore, comprehensive and well-structured rehabilitation is essential for patients to reduce the risk of future sprains and prevent the development of chronic knee instability.
Finally, if the patient wishes to resume physical activity, rehabilitation is essential for to allow his knee to once again withstand the loads and stresses of sportRehabilitation exercises gradually strengthen the joint's resistance. By working on range of motion, strength, and balance, the knee is better prepared for the sudden movements and changes of direction characteristic of many sports.
Are you experiencing difficulties with your knee rehabilitation or do you need advice on how to perform these exercises? Don't hesitate to contact a certified Allyane healthcare practitioner near you:
