How to Exercise After a Knee Injury

Exercise After Knee Injury

How to Safely Exercise After Knee Injury

We all know how exercise can improve our health and state of mind. But, what do you need to do after a knee injury to get the most out of your workout? After an injury, there are specific guidelines that must be followed in order to regain healthy use of your knee.

The first thing you should know about is when you can resume your activities. If you have a mild injury, such as a pulled muscle or bruised bone, you should be able to return to exercise after the pain and swelling go away. If your knee is seriously injured you need to check with your doctor before returning to physical activity.

After returning from an injury, it’s necessary to protect your knee from further harm. One of the best ways to do this is by strengthening the muscles surrounding your knee.

The stronger these muscles are, the better support they will provide your joints and bones. It is also a good idea to stretch before you begin exercising so that your muscles are prepared for physical activity.

Knee Exercises after Injury

3 ways to exercise your knee after injury:

  1. A leg raise can be an excellent way to strengthen the muscles around your knee. To do it you will need a step, something sturdy that is at least 12 inches high. Stand on the step with both feet. Bend one leg behind you and keep the other straight in front of you. Keep this position for 15 seconds then switch sides.
  2. Resistance bands are another excellent choice for exercising your knee. They are lightweight and very portable, not to mention inexpensive. You can use them in the comfort of your home to strengthen the muscles around your knee. Be sure to only use light resistance to begin with, then as they become easier you can increase the strength you’re using.
  3. Climbing stairs is a great way to exercise your knee after an injury. It is important to start simply, and go at a slow steady pace. For example, choose a short flight of steps vs a long flight. This will increase your stamina and ensure that you get better results without injuring yourself again.

Remember to be careful when starting out exercising after an injury, you should always go slow and only increase the intensity as your knee becomes stronger. This will give your muscles a chance to adapt to the stress that exercise puts on them and decrease the risk of injuring yourself further.

Exercise after Knee Injury

How to Prepare for Exercise After a Knee Injury

Before returning to activity, remember that there are things you can do long before you return to sports that will limit the chances of re-injury. These include:

  1. Strengthening your leg muscles through exercises such as simple squats and lunges will help to keep the knee joint strong and sturdy and can be done using either free weights or on a weight machine at a gym.
  2. When you do decide to return to sports, be sure to stretch regularly and when possible try not to do activities that put a lot of strain on your knees, such as running or sports where you land on your knees a lot, such as soccer.
  3. Buy a quality product to help with knee support to avoid further injury.

How to Begin Exercising After a Knee Injury

After returning from an injury it’s best to start out at low impact exercises such as stationary biking or swimming instead of jogging or running because these activities can put a lot of stress on your knees which means you may be at risk for re-injuring them.

It’s also important to remember that an injury doesn’t mean you have to stop working out, it just requires some adjustments to your workout routine. By exercising after you’ve had knee pain or injuries, you will see noticeable results in strength and flexibility with time.

Maintaining the Strength in Your Knee after Injury

It’s important to continue strengthening your leg muscles even after they have healed. This is because eventually they will begin to weaken and losing strength around your knee can mean losing mobility and this can be a problem when you get older.

Running After a Knee Injury

If you go back to running too soon after an injury, chances are it won’t take long before the pain returns because there wasn’t enough time for your muscles to heal properly before beginning running again. Running is a high impact activity which means it puts a lot of stress on your knees, so if you’re trying to run after an injury it’s best to go slowly and only do short spurts at first.

You should aim for running about 10 minutes or so 2-3 times a week – any more than that without giving your muscles enough time to heal can end up causing further injuries. Remember to take it easy when returning to your regulay daily activities after an injury so that you can keep yourself protected.

Bicycling After a Knee Injury

Bicycling can be a great way to work out when you are injured because it allows you to enjoy the outdoors while strengthening your legs. It is recommended that beginners start out with shorter bike rides, 20 minutes or so is enough for you to get in shape after an injury.

Biking is easier on your knees than running, so it’s a good idea to start out on a bike if you’ve only just injured your knee or have injuries that won’t let you run yet. Cycling is also faster and better for losing weight than walking. Just be sure to go slowly at first and increase the intensity as it becomes easier.

Walking After a Knee Injury

Walking is also very good for returning to activity after an injury because it is low impact and easy on the joints. It can also be a good way to lose weight and get back into shape after an injury. Just remember that it’s not a good idea to simply jump out of bed and go for a walk after an injury, it should be done gradually so there is no added stress or strain put on your muscles.

Swimming After a Knee Injury

Swimming does not put any strain on your knees whatsoever, which makes it perfect for exercising after an injury. It’s also a low impact exercise which means there isn’t much risk of re-injuring your knee if done properly.

Swimming after a knee injury will help improve cardiovascular strength and endurance over time by working all the muscles in your body instead of just focusing on strengthening one area at a time.


When exercising after a knee injury, remember to use these tips so you can get the most out of your workout and stay healthy. If done correctly, exercising will help you strengthen the muscles around your injured knee which should decrease pain dramatically and give you more support on your joints and bones.

Minimize your risk of further injury by keeping yourself motivated and following some basic guidelines such as not going back to regular activities too soon after an injury. You should always build up the intensity of your workout gradually before increasing it any more than that, this way you can avoid injuring yourself again.

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