Top 7 knee rehabilitation exercises physical therapy experts recommend

Whether you’ve just had an injury or need exercises to help recover from knee surgery, knee rehabilitation can support your recovery.

Knee rehabilitation can restore flexibility, strength and range of motion in the knee. Additionally, research suggests that working with a physical therapist can lead to more effective results than a home exercise program. Physical therapy can be tailored by an expert based on your condition that’s likely to include exercises to address your knee concerns.

In this post, we explore seven knee rehabilitation exercises physical therapy experts may recommend. 

Top 7 knee rehabilitation exercises

If you’re interested in knee rehabilitation exercises, talk to a physical therapist to make sure you’re doing the best ones to help your knee safely and effectively. Here are seven knee rehabilitation exercises worth trying:

1. Leg raises

Great for strengthening the quadriceps and improving range of motion, leg raises can be an effective exercise for knee rehabilitation. To perform a straight leg raise, lie flat on your back with one knee bent and keep the other leg straight. Lift the straight leg off the ground without bending your knee. Hold the raised leg in the air for ten seconds before slowly lowering it back to the ground. Generally, three sets of 10-15 repetitions is a good starting point, but your physical therapist can let you know what amount is best for you.

2. Wall sits

Ideal for strengthening muscles around the knee joint, wall sits can improve knee pain. To perform a wall sit, stand with your back against the wall and place your feet shoulder-width apart about two feet away from the wall. Slowly slide down the wall and stop once your thighs are parallel to the floor and your knees are at a 90-degree angle. Hold this position for 10-20 seconds and slide back up to a standing position. Usually, two to three sets with 10-15 repetitions can be a good starting point, but follow your provider’s recommendation.

3. Knee raises

Effective for strengthening quadriceps and hamstrings, knee raises can help build strength, improve stability and decrease knee pain. To do a knee raise, lie on your back with your knees bent and put your feet flat on the floor. Then, lift one knee toward your chest while keeping your lower back flat on the ground. Slowly return your knee back to its starting position. You can alternate legs or continue repetitions with the first leg before switching sides. A physical therapist may recommend three sets of 10-15 repetitions but will let you know what your ideal starting point is.

4. Hamstring curls

Great for building muscles in the back of the thigh, hamstring curls can help improve stability and reduce knee pain. To perform a hamstring curl, stand with your feet hip-width apart. You can place your hands on your hips, a wall, or a chair for balance. Slowly bend one knee, bringing your heel toward your butt while keeping your thighs parallel. Then, slowly return your foot to the ground. Usually, two sets of 8-12 repetitions is a good starting point, but as with any exercise, stop if you feel pain.

5. Lunges

Beneficial for strengthening muscles that support the knee joint, lunges can help improve balance and stability. To do a lunge, start with your feet hip-width apart. Step forward with one foot and ensure your front knee does not move past your toes. Then, lower your body until both knees are bent at 90-degree angles, ensuring your back knee is parallel to the floor and shift your weight through the heel of your front foot. To return to a standing position, press down through the heel of your front foot and squeeze your glutes. Generally, two to three sets of 5-10 repetitions per leg is a good starting point, but check with a doctor or physical therapist to see what’s best for you.

6. Squats

Excellent for strengthening muscles around the knee, squats can reduce pain and improve stability. To perform a squat, stand with your feet shoulder-width apart and point your toes slightly outward. Keeping your back straight and heels on the ground, slowly lower your body by bending your knees. Stop once your thighs are parallel to the floor and your knees are bent at 90 degrees. Hold this position for five seconds before slowly returning to a standing position. Usually, two sets of ten repetitions is a good place to start, but check with your provider first. 

7. Step-ups 

Helpful for improving balance and coordination, step-ups can help strengthen the knees. To prepare for a basic step-up, stand in front of a box, step or set of stairs. Place one foot onto the elevated surface in front of you and keep it in place. While maintaining a straight back, push through the heel of the other foot and place it next to the foot on the step. Then, step back down to the floor. A good starting point may be three sets of five to ten repetitions, but to ensure safety, follow your physical therapist’s recommendation.

Get help with knee rehabilitation exercises at KC Rehab

Not sure which knee rehabilitation exercises are the best for you? With the guidance of a physical therapist, you can ensure that you’re performing exercises that will help address the underlying cause of your knee concerns safely and effectively. When it comes to feeling better, don’t let guesswork slow your progress.

At KC Rehab, our physical therapists can personalize your treatment to help you on your journey to recovery. Whether you’re looking to reduce pain, improve mobility or strengthen your knee, our team can help you with safe and effective knee rehabilitation exercises. 

Contact our team today for more information or to schedule an initial appointment.