Three Moves to Rebuild Your Knee After a Sprain
Once the swelling settles, these three simple exercises start bringing strength and confidence back to a sprained knee.
<p>A sprained knee needs rest at first, then gradual loading to heal well. Check with us before you start, then try these.</p><h3>1. Quad sets</h3><p>Sit with your leg straight, tighten the thigh to press the back of the knee down, and hold five seconds. Ten reps.</p><h3>2. Straight-leg raises</h3><p>Lying down, keep the knee straight and lift the leg a foot off the floor. Ten slow reps.</p><h3>3. Mini squats</h3><p>Holding a counter, bend both knees a few inches and stand back up. Ten reps, in a pain-free range only.</p><p>If the knee gives way, locks, or swells again, book a physical therapy evaluation and we will build a plan for you.</p>