3 Rehab Exercises for Knee

Imagine our knee as the hinges of doors, only much more heavily used every single day. After a period of time, the hinges will start to squeak. What will you do then? The most logical way is to oil the hinge as oil will reduce the friction between the hinge and the door, allowing a smoother and silent opening and closing motion. The same goes for our knees! Our knee has to bear all of our body’s weight throughout the day and this is amplified through actions such as jumping. The pressure exerted on our knee can go up to 4 times of our body weight and sooner or later, our knee joints will start to go “rusty” and require maintenance. Rehab exercises are excellent for building and strengthening key muscles such as the Quad, hamstrings, abductor and adductor which will in turn help to reduce injuries. What are some great rehab exercises that you can do?

Quad contraction

Sit in an upright position and place a rolled towel beneath your knee. Place two fingers on your inner quad and start to push your knee down onto the towel. You will be able to feel your quad muscles start to tighten and hold in that position for 10 seconds. Slowly relax your quad muscles and repeat for 10 times. This exercise will help to firm and strengthen the quad muscles to better support your knee.

Hamstring contraction

Sit down upright on a chair and bend your knee 45 degrees. Sink your heel onto the floor and tighten your hamstring muscles. Hold in this position for 10 seconds and repeat for 10 times. To better support your thigh, you may use your hands to hold your thigh in a fixed position when you are tightening your hamstring muscles.

Resistance knee extension

You will need to sit down on a chair that is high enough to prevent your legs from touching the ground. Tie one end of the resistance band to the legs of the chair and another on your ankle. Slowly push your leg forward and align it with your thigh. You will be able to feel your quad muscles tightening and slowly return to the starting position. Repeat this exercise for 10 times. Be mindful to perform this exercise slowly as any sudden action may injure the quad muscles.

Rehab exercises for the knee will help to strengthen the muscles supporting the knee and reduce the risk of knee injuries. However, different exercises are meant for different target groups and you should always consult your physiotherapist whether you are suited for the exercise before performing them.

5 Simple Rehab Exercises for Rotator Cuff Injury

Our rotator cuff is made up of muscles, tendons and ligaments which hold the shoulder blade firmly with the humerus. Our shoulder joint is one of the most heavily used joint in the whole body and this place the shoulder at a high injury risk. Rotator cuff injuries can commonly happen to people who are actively in sports or use the shoulder heavily. Exercises are an integral form of treatment for someone suffering from Rotator Cuff injuries. It is also often the first form of treatment that most doctors will prescribe to patients and only when it fails will he recommend surgery.

Shoulder blade stretch

Shoulder blade stretching can be performing either standing up or in a seated position. Reach across your chest with both arms and try to hold onto the opposite shoulder blade. You should be able to feel a tight stretch at both shoulders and hold in the position for 15 seconds. Slowly return to the starting position and repeat for 3 sets of 10.

Shoulder elevation

Stand in an upright position with both arms at the side and keeping the elbows straight. Slowly lift up your arms forward to 70 degrees while ensuring that the elbows are still kept straight. Slowly return to the starting position and repeat.

Shoulder rotation

Lie down on the floor on one side of your body and use the hand on the opposite side and bend the elbows 90 degrees. Slowly rotate the shoulder in an upwards direction. You should be able to feel the pressure at the shoulder blade lessening. Continue the rotation for 3 sets of 10 and switch sides.

Bicep curls

Start off with a light weight dumbbell in your hands and slowly bring them up in an alternating manner until you feel a very tight stretch in the biceps and hold in the position for 10 seconds. Slowly return to the starting position and switch hands. Perform 3 sets of 15.

Prone Horizontal Abduction

Lie down on your stomach with your hands by the sides. Slowly extend both arms outwards in a parallel manner and until you can feel a tight strain. Hold in the position for 10 seconds and slowly return to the starting position. Repeat for 3 sets of 10.

Rehab exercises may seem boring and you will not feel motivated to perform them. However, their main purpose is to increase flexion and extension, as well as to strengthen the shoulder. Strong muscles are important if surgery is required in the future and it can help to lessen the recovery period.