Knee rehabilitation after injuries: The 5 best exercises for at home

Knee rehabilitation after injuries: The 5 best exercises for at home

Why is knee rehabilitation so important?

The knee joint is the largest and most complex joint in the human body. It is exposed to high levels of stress every day and is prone to injuries such as cruciate ligament tears, meniscus damage or patellar tendon problems. Targeted rehabilitation helps to relieve pain, improve stability and prevent further injuries.

The 5 Best Exercises for Knee Rehabilitation

quadriceps training while sitting

Goal: Strengthening the thigh muscle (quadriceps) to stabilize the knee joint.
Directions:

• Sit on a chair with your back straight.
• Stretch one leg out so that it is parallel to the floor.
• Hold the position for 5-10 seconds, then slowly lower.
• 3 sets of 12-15 repetitions per leg.

standing hamstring curls

Goal: Strengthening the hamstrings.
Directions:

• Stand upright and hold on to the back of a chair if necessary.
• Bend one leg at the knee so that the heel pulls towards the buttocks.
• Hold the position for 3-5 seconds and slowly lower the leg.
• 3 sets of 10-15 repetitions per leg.

step-ups on a stair step

Goal: Improve coordination and strengthen the entire leg muscles.
Directions:

• Stand in front of a step or a stable elevation (20-30 cm).
• Step onto the step with one leg and bring the other one up.
• Dismount again in a controlled manner.
• 2-3 sets of 12-15 repetitions per side.

Tip: Make sure to perform movements slowly and in a controlled manner for maximum training effect.

balance training on the balance board

Goal: Improve proprioception and joint stability.
Directions:

• Stand with both feet on a balance board .
• Hold the balance for 30–60 seconds.
• When you are confident, try balancing with your eyes closed.
• 3 rounds of 30 seconds each.

Tip: This exercise not only strengthens the knees, but also the entire core muscles.

Lunges

Goal: Strengthening the leg muscles and stabilizing the knee joint.
Directions:

• Take a big step forward with one leg.
• Lower your back knee toward the floor until both knees form a 90-degree angle.
• Push yourself back up in a controlled manner.
• 3 sets of 10-12 repetitions per leg.

Tip: Make sure that the front knee does not extend beyond the tip of the foot.

Scientific basis: Why these exercises work

• Muscle building: Quadriceps, hamstrings and calf muscles stabilize the knee joint.
• Proprioception: Balance exercises improve the perception of joint position.
• Blood circulation: Exercise promotes the supply of nutrients to injured tissue and accelerates healing.

When should you start rehab?

• After an acute injury only after consulting a doctor.
• In case of chronic pain, after a professional assessment by a physiotherapist.
• Start with easy exercises and increase slowly.

MoveHealthy recommends:

• Healthy Knee Tapes : Support joint stability in everyday life & during training.

Note: Pain during or after training is a warning signal and should be checked by a doctor.

More knowledge in our Healthy Library: Find out how you can improve your knee health in the long term with the right exercises and high-quality tools.