KNEE EXERCISES

KNEE EXERCISES

EXERCISES FOR PATELLAR TRACKING DISORDER

Correct diagnosis is of great importance in designing an exercise or rehabilitation program. The treatment you receive and the exercise program you use to rehabilitate your knee should be developed specifically for your condition.

Some doctors will recommend using a brace or a taping technique to keep your kneecap in proper alignment in addition to an exercise program. Be sure to closely follow the instructions from your doctor or physical therapist.

At first, following an injury or a flare-up of symptoms of patellar tracking disorder, knee activity should be reduced.

Overuse and trauma are common causes of knee pain and resting your knee will help relieve pain. Exercises should begin as the symptoms resolve.

Your physical therapist should help you decide what exercises to do.

He or she will probably have you start with one or two exercises and add others over time. Your physical therapist may use biofeedback during some exercises to help you learn to contract certain muscles, especially the inner muscle of your quadriceps.

The following exercises may be recommended by your physical therapist.

ISOMETRIC EXERCISES

In an isometric exercise, a force is applied against a resistant object, so that even though tension builds in a specific muscle, there is no movement.

Isometric exercise for the quadriceps muscles at the front of the thigh are usually done at the beginning of the exercise program for patellar tracking disorder.

• For isometric exercise of the quadriceps group, sit with your leg straight and supported (it works well to sit on the floor or a firm bed). Tighten your thigh muscles (quadriceps) for 10 seconds at a time. Then rest the muscles for a few seconds before tightening them again.

• Do this for 8 to 12 repetitions, several times a day. If this is uncomfortable in the front or back of your knee, try placing a rolled up washcloth or dishtowel under your knee. 

• The inner part of the quadriceps muscle group, called the vastus medialis, is often weak compared to the other muscles in the group. This imbalance can contribute to patellar tracking disorder.

• For isometric exercise of the inner section of the quadriceps, stand with your feet about hip-width apart and 1 ft (32 cm) from a wall. Lean against the wall and slide down until your knees are bent about 20 to 30 degrees. Place a ball about the size of a soccer ball between your knees and squeeze your knees against the ball for 10 seconds at a time. Rest a few seconds, and then squeeze again.

• Repeat 8 to 12 times, at least 3 times a day. 

OTHER STRENGTHENING EXERCISES

When your doctor or physical therapist thinks your knee is ready for more intensive exercise, he or she may choose some of the following:

Ø  STRAIGHT LEG RAISES FOR YOUR QUADRICEPS

Lie on your back with the leg you are going to exercise straight. Bend your other knee and rest that foot on the floor next to your straight leg. Tighten the quadriceps muscles of your straight leg and lift the leg 12 in. (32 cm) to 18 in. (46 cm) off the floor, hold it for 5 seconds, then slowly lower the leg back down and rest a few seconds.

Do 8 to 12 repetitions, 3 times a day. Your physical therapist may have you add light ankle weights as you become stronger.  

Ø  STRAIGHT LEG RAISES FOR OTHER MUSCLES

If your doctor or therapist finds that you need to strengthen other muscles around your hip and knee, he or she may have you do straight leg raises to the inside (inner thigh lifts), the outside (side leg lifts), or the back (gluteal lifts).

To do an inner thigh lift, lie on your side with the leg you are going to exercise on the bottom and your other foot up on a chair. To do a side leg lift, lie on your side with the leg you are going to exercise on top. To do a gluteal lift, lie on your belly.

For each of these exercises, tighten your thigh muscles then lift your leg straight up away from the floor. Hold for 5 seconds, slowly lower the leg back down, and rest a few seconds.

Do 8 to 12 repetitions, 3 times a day. Your physical therapist may have you add light ankle weights as you become stronger.

Ø  OTHER QUADRICEPS EXERCISES

Now you can begin to bend your knee while strengthening your quadriceps. When using weight-lifting equipment, be sure to have someone explain the proper way to use the machines before you start.

Remember to limit the bend of your knee to a 30-degree angle at first. When your knee is bent past this point, your kneecap will have more contact with the thighbone, causing more pressure, pain, and possible cartilage damage.

Do only "closed-chain exercises," those in which the sole of your foot is pushing against something, such as quarter squats and leg presses. Using your thigh muscles, extend your leg slowly from 30 degrees to 0 degrees (straight leg) and back again, also slowly.

Do 8 to 12 repetitions, 3 times a day. Increase the weight only as you become stronger. You can do the same exercise by standing on a step on the leg you want to exercise and letting your other leg hang down off the step.

Slowly bend your knee so the foot hanging down moves down toward the floor, then slowly straightens your knee again. 

Ø  HIP STRENGTHENING

The muscles on the outside of your hip lift your leg out to the side, but they also help stabilize your knee. To strengthen these muscles, stand on the leg you want to exercise and raise your other foot slightly off the floor.

Hold on to a chair or counter if you feel unsteady. Keeping your hips level, slowly bend the knee of the leg you are standing on, hold 5 seconds, then straighten your knee.

Do 8 to 12 repetitions, 3 times a day.

FLEXIBILITY EXERCISES

Tight muscles, tendons, and ligaments can be one cause of patellar tracking disorder. Tightness in these structures keeps the patella from moving normally as you bend and straighten your knee, or can keep the patella pressed too tightly against your thighbone.

Ø  QUADRICEPS STRETCH

To stretch the whole group of quadriceps muscles, your hip has to be straight while you stretch. If you are steady on your feet, stand holding a chair, counter, or wall. Bend the knee of the leg you want to stretch and grab the front of your foot with the hand on the same side (for example, if you're stretching the right leg, use the right hand).

Keeping your knees next to each other, pull your foot toward your buttocks until you feel a gentle stretch across the front of your hip and down the front of your thigh. Your knee should be pointed directly to the ground, and not out to the side. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times. You can also lie on your stomach or your side to do this exercise.

Ø  HAMSTRING STRETCH

Your hamstrings are at the back of your thigh. To stretch your hamstrings, lie on the floor on your back and bend the leg you want to stretch. Use both hands to grasp your leg behind your thigh. Slowly straighten your knee to feel a gentle stretch at the back of your leg.

Another way to do this exercise is to lie on the floor near a doorway, with your buttocks close to the wall. Let the leg you are not stretching extend through the doorway. Put the leg you want to stretch up on the wall and straighten your knee to feel a gentle stretch at the back of your leg. You can also do this exercise standing up if you are steady on your feet.

Stand and lift the leg you want to stretch, then hold it with both hands just above your knee. Your foot will be hanging down. Extend your knee to lift your foot until you feel a gentle stretch behind your knee. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Ø  HIP ROTATOR STRETCH

Lie on your back with both knees bent and your feet on the floor. Put the ankle of the leg you are going to stretch on your opposite thigh near your knee. Push gently on the knee of the leg you are stretching until you feel a gentle stretch around your hip.

Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Ø  ILIOTIBIAL BAND AND BUTTOCK STRETCH

Sit on the floor with your legs out in front of you. Bend the knee of the leg you want to stretch and put that foot on the floor on the outside of the opposite leg. (Your legs will be crossed.)

Twist your shoulders toward your bent leg and put your opposite elbow on that knee. Push your arm against your knee to feel a gentle stretch at the back of your buttocks and around your hip. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Ø  ILIOTIBIAL BAND STRETCH

The iliotibial band runs down the outside of your leg and helps stabilize the patella. If it is tight, it can pull the patella toward the outside of your leg. To stretch it, stand with your legs crossed over one another and your feet side by side. The leg you want to stretch should be in back.

Bend over and stretch toward your toes until you feel a gentle stretch in the back and outside of your leg. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

Ø  CALF STRETCH

Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

KNEE STRENGTHENING EXERCISES

KNEE OSTEO-ARTHRITIS EXERCISES