If you’ve experienced a knee injury such as a tendon tear, meniscal tear, dislocation, or ACL injury, you may need to go to a physical therapist in New Canaan, CT. The goal of a physical therapist in New Canaan, CT is to reduce pain, restore function, and prevent disability. During ACL injuries physical therapy in New Canaan, CT, you will focus on strengthening the muscles in and around your knee; this includes focusing on muscles in your glutes and calves as well. Here are 3 exercises that will help your knee regain strength.
Straight Leg Raise
Lie on your back and have one leg stretched out while the other is bent with your foot flat on the ground. Next, tighten the knee of the straight leg and lift it to the height of the bent knee; hold for 10 seconds and repeat 5 times. This exercise improves the strength of your quadriceps and hips muscles, which is useful for knee recovery because those are the muscles that support your knee and help you walk.
Lie on your back with both knees bent, placing your feet hip bone distance apart. After, squeeze your glutes and lift your hips as high as you can. Repeat 10 times. While doing this, try to lift your toes off the floor and put the weight on your heels. This exercise will strengthen your glutes, hamstrings, quads, and core; this will relieve the pressure in your knee joints.
Stand with your feet shoulder width apart and raise onto the balls of your feet without leaning forward. Hold this position for 1 to 2 seconds, then lower; repeat this 15 times. This exercise will aid the strength of your knee by supporting the muscles below your knees as well. Heel raises also strengthen the stabilizer muscles surrounding the knee because of the need to balance in this exercise.
Physical therapy in New Canaan, CT will help reduce pain and regain strength in your knee. This article introduces 3 exercises that will help heal your knee, but we will also make a personalized plan for your knee recovery.