3 Ways to Strengthen Your Knee Muscles After a Knee Injury

By
Amanda C
-
Photo by Jonny Kennaugh on Unsplash

First of all, the recovery after a knee injury requires patience and persistence. You need to start slowly, and build up over time. You must strengthen the muscles that support your knee and keep them flexible.

Riding a Bicycle

Riding a bike is a perfect exercise for your problematic knee. You can ride a stationary bike for about 5 minutes in your favorite gym, or you can slowly hit the road with your two-wheeler. Have a ride or two around your neighborhood and repeat the process daily. With time, you can have a longer ride.

Swimming

Swimming is another great way to strengthen the muscles that support your knee. Not only will it help your knee to feel better, but it will have a good effect for your entire body, especially if you have neck or shoulder pain.

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“I think I would consider myself a pretty healthy person– going to the gym daily, participating in a workout class once a week, and eating predominantly healthy. I wanted to expand my exercise repertoire and explore swimming but knew it wasn’t an activity I could figure out by myself. I signed up for a few aquatics courses and thought they would be a cake walk. I assumed I would be good at swimming because I was strong and healthy– turns out, I was wrong. Learning how to swim professionally was incredibly hard, which made the experience all the more fulfilling. With the aquatics instructors, I was able to set goals and understand my limits as a swimmer. They made the experience exciting and something I wanted to work at every single day. I was able to expand my workouts and push myself to try something far from what I was used to, thanks to Campus Recreation and their Aquatics Program.” • • • #pennstate #campusrec #aquatics #swimming #findyou #fitness

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Wall Sits

Wall sits or wall squats are another great way for a knee rehab. You can do it at home, all you need is a wall. Stand with your back against a wall, and place your feet about two feet out in front of you. Then, bend your knees, slide your back down the wall until your knees are at 90 degree angles. Hold it for max 60 seconds, and then stand up.

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WALL SITS: Why do I look like I’m about to drop the hardest album of 2019? 🎤 Anyway, there may come a time in your life where you’re going to find yourself in a room with no chair and you’re really in the mood to sit down (you’re too good to sit on the floor, btw. Respect yourself). If that happens, you better be prepared, and what better way to prepare than to do some wall sits from time to time? Practice. How. You. Play. 💪🏼 Also, it’s a great core workout, and you know I’m all about that #AbsByAugust grind 🏋🏽‍♂️ This has got to be one of the easiest workout to do in terms of equipment, because all you need is a wall. If you can’t find a wall (what, you live in a field or something??) then I guess do some crunches or something. And get yourself a wall. It’s 2019 📆 Also, baseball is BACK, so shoutout to my @padres ⚾️ Song of the Day: “Sit Still, Look Pretty” by Daya #wallsits #core #allnikeeverything #vasagang #absbyaugust #friarfaithful #gainz #sufferingfromsuccess

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