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Dislocated Knee Injury – Treatment & Exercises

A dislocated knee is an extremely painful injury. Strengthening and rebuilding the integrity of the knee is important. One way to do this is by doing rehabilitative exercises known as Pilates. Pilates will strengthen without straining the area further. Exercises that strengthen the hip flexors, quads, hamstrings, and even your calves will help. You need to especially work on your quads because these are the muscles that keep your kneecap in its place.

It is crucial that you start slowly and gradually increase the duration and intensity of the exercises. Strength must be built up gradually to keep from doing more damage to the knee. You need to try not to exercise the same muscle groups two days in a row. This will give the body a chance to recover and heal. Only do strengthening exercises three to four times a week. Stretching exercises can be done more often.

Stationary Exercise Bike

To start your exercise routine you need to do a warm up to get the blood flowing. Start with five minutes of walking or riding a stationary bike.

Dislocated Knee Exercises

• Quad Contractions: Sit in a chair. Extend your legs but keep your heels on the floor. While trying to keep your legs as straight as possible, tighten your thigh muscles. Hold for a count of ten. Relax your muscles for a count of three. Do this for ten repetitions. Eventually you can build up to 2 or 3 sets of ten repetitions each.
• Quad leg lifts: Lie flat on your back. Keeping your foot flat on the floor, bend your right knee to a 90-degree angle. Keep your left leg as straight as possible; slowly lift until it is the same height as your right knee. Hold for a count of 3. Repeat 10 times. Repeat with the right leg. Gradually build up to 10 sets of 10.
• Hamstring curls: Lie on your stomach. With your left foot resting on your right heel, slowly bend your right leg towards your buttocks. At the same resist with your left leg. Hold for a count of 10. Relax for a count of 3. Do 10 repetitions.
• Glutes backward leg swing: While using a chair back for support, swing your leg back until you feel your buttock muscles tighten. Tighten your muscles more and swing your leg back a couple of more inches. Relax your leg back down to the floor. Repeat for 10 repetitions. Switch legs and repeat the process. Do another set for both legs.

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