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Weak in the knees?

Follow these guidelines to rehabilitate an injured knee

GET SET GO Exercise to build up flexibility

Rehabilitating a busted knee at home without special equipment can be a daunting prospect. However, there are simple exercises that are ideal for weak knees from most causes. Of course, these require the prior approval of a doctor. Because these exercises are only strength-building, they require supplementation with other exercises to build up flexibility and aerobic capacity.

Sitting against a wall: Stand with your feet shoulder-width apart and about one foot from a wall, and with your back pressing against the wall. Slide down a few inches and hold the position for as long as possible. Assume the vertical. Repeat a few times.

Squat on one leg: Stand at the foot of a staircase. Place the foot of the uninjured leg top down on the step behind you. Now bend the injured knee, keeping it in the same vertical line as the foot. Rise up.

Repeat the motion a few times. As your thigh muscles grow stronger, increase the depth of the squat and carry lightweights in your hands during the exercise.

Kneel forward: Kneel, and fix your knees under a secure object. Lean forwards a few inches while keeping your back straight. Hold the inclined-forward position for a few seconds and then return to vertical. Repeat a few times.

Kneel back: Similarly, kneel back a few inches while keeping your abs taut and your back straight. Hold the position for a few seconds and then resume the vertical.

Lunges: forward and side: The forward lunge involves stepping forward with the injured knee bent at 90 degrees, and lowering he uninjured knee until it is a few inches above the ground. Hold the position a few seconds and then return to the upright position.

Carry dumbbells in your hands while doing the exercise when you are stronger. Alternate legs.

The side lunge involves standing upright and then stepping to the side with the injured leg. Bend on the injured knee while keeping the uninjured knee straight. Hold the position for a few seconds and alternate legs.

Step exercise: Standing on the bottom step of the staircase with your uninjured leg closest to the floor. Bend your injured knee so that your uninjured leg's foot slightly touches the ground.

Hold the position a few seconds and then straighten your injured knee. Repeat a few times and then alternate legs.

RAJIV. M

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