If you have recently suffered an injury to your Acl knee or have gone through surgery such as meniscus surgery, it is leading to start with "light" knee exercises before building to higher resistance training.
We will focus on minor leg lifts for this knee rehabilitation rehearsal in order to help enlarge the largest muscle supporting the knee joint, which is the quadriceps.
Before doing these knee exercises, remember to warm up first by doing about 5 minutes of light walking.
First, you will need to find a place to sit comfortably that has back support, such as a on the floor against your wall.
Then, with your legs right out in front of you, put a pillow under your right knee.
All you have to do is slowly raise your right foot off the ground by straightening your leg. You should feel the back of your knee putting pressure on the pillow below it (do not lock your knee).
Hold this position for about 10 seconds and slowly let your leg fold back over the pillow.
Do this rehearsal until you feel a good burn in your quadricep, which is that muscle on the front of your leg just above your knee joint.
Repeat this same rehearsal with your left leg.
Do these knee exercises at least twice a day until you can comfortably do it for 3 minutes at a time for each leg, then you know that it is time to move on to the next resistance level. All you have to do differently at this point is sit in a chair and raise one leg at a time.
ACL Surgery:Knee Exercises - Start With This Light practice After Acl Knee Injuries
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