Whether you’re a professional athlete or focused on running errands at home, your knees support a lot of your weight and mobility. While knee injuries are common they can often be managed with targeted rehabilitation exercises. Strengthening and improving flexibility in the surrounding muscles can reduce pain, prevent further injury, and improve function.
This article outlines the top 12 knee rehab exercises and provides tips for injury prevention and recovery.
For personalised advice, contact our team at Powerhouse Canberra today.
Tips for Knee Injury Rehab and Prevention
- Warm up first: Always warm up with light cardio or dynamic stretches to increase blood flow to the muscles.
- Focus on technique: Poor form can lead to further injuries. Perform exercises slowly and with control.
- Avoid overloading: Progress gradually with resistance or intensity to prevent strain.
- Stay consistent: Regular practice ensures optimal recovery and strength.
- Seek professional guidance: A physiotherapist can tailor exercises to your specific condition and goals.
1. Quadriceps Stretch
This stretch relieves tension in the front thigh, improving flexibility and knee stability:
- Stand upright, holding onto a stable surface for balance.
- Bend one knee, bringing your heel toward your glutes.
- Hold your ankle with one hand and pull gently.
- Hold for 20–30 seconds, then switch sides.
2. Calf Stretch
The calf stretch enhances flexibility in the lower leg:
- Stand facing a wall with one foot forward and one foot back.
- Keep the back leg straight and press the heel into the ground.
- Lean forward slightly, feeling the stretch in your calf.
- Hold for 20–30 seconds on each leg.
3. Hamstring Stretch
Hamstrings play a critical role in knee support:
- Sit on the floor with one leg extended and the other bent.
- Reach for the toes of your extended leg, keeping your back straight.
- Hold for 20–30 seconds and repeat on the other leg.
4. Hamstring Curl
Strengthening the hamstrings stabilises the knee:
- Stand and hold onto a stable surface.
- Bend one knee, lifting your heel toward your glutes.
- Lower it back down slowly.
- Repeat 10–12 times per leg.
5. Calf Raises
This exercise strengthens the lower leg and improves balance:
- Stand with feet hip-width apart.
- Lift your heels off the ground, balancing on your toes.
- Lower slowly and repeat for 12–15 reps.
6. Straight Leg Raises
Ideal for strengthening the quadriceps without straining the knee:
- Lie on your back with one leg bent and the other straight.
- Lift the straight leg to the height of the bent knee.
- Lower it slowly and repeat for 10–15 reps per leg.
7. Half Squats
Builds strength in the thighs and glutes while protecting the knee:
- Stand with feet shoulder-width apart.
- Lower your hips slightly as if sitting in a chair, stopping halfway down.
- Return to standing and repeat for 10–12 reps.
8. Wall Squats
A supported variation of squats to reduce strain:
- Stand with your back against a wall, feet shoulder-width apart.
- Slide down into a squat, keeping knees above the ankles.
- Hold for 5–10 seconds and slowly rise back up.
9. Lateral Walks
This exercise targets the glutes and improves knee alignment:
- Place a resistance band above your knees.
- Step sideways in a squat position, keeping the band taut.
- Repeat for 10–12 steps in each direction.
10. Lunges
Lunges strengthen the quads, hamstrings, and glutes:
- Step one foot forward, lowering the back knee toward the ground.
- Keep the front knee above the ankle.
- Push back up and alternate legs.
11. Step Ups
Enhances knee stability and strengthens the lower body:
- Step onto a sturdy platform or step with one foot.
- Lift the other foot and balance briefly before stepping down.
- Repeat for 10–12 reps per leg.
12. Lateral Hip and High Stretch
Improves flexibility in the hips and outer thighs, relieving stress on the knees:
- Sit with your legs crossed or in a butterfly position.
- Gently press your knees toward the ground using your hands.
- Hold for 20–30 seconds.
When To See a Healthcare Professional
Consult your GP or physiotherapist if you experience:
- Persistent or worsening pain.
- Swelling, redness, or heat in the knee joint.
- Difficulty performing daily activities due to knee discomfort.
Early intervention prevents complications and accelerates recovery.
Powerhouse Canberra Can Assist You
At Powerhouse Canberra, we offer physiotherapy and rehabilitation services tailored to your needs. Our team of dedicated and trained professionals design personalised exercise plans to strengthen your knees, reduce pain, and improve mobility.
Contact us today to begin your journey to better knee health and an active lifestyle. With Powerhouse Canberra, you’ll be back on your feet in no time!