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Have You Injured Your Knee Recently? Here are Some Strategies to Return to Optimal Health from Your Denver Physical Therapist


June 12, 2019

The act of becoming injured can be a difficult process to work through, especially if you have lost essential functions or abilities as a result of the injury. This can be especially true of knee injuries, situations which can cause you to not be able to walk for long periods of time or have limited mobility in your overall physical situation. It’s not just a matter of waiting for your body to heal, however, as there are a number of tips and strategies you can employ in order to get better and in a faster overall recovery time. If you have been injured recently, specifically with regards to your knees, here are a few tips and strategies to be aware of from your Denver physical therapist. 

Always Warm Up

Regardless of whether or not you have injured your knee, it is always important to warm up prior to engaging in any physical activity. This is something you should be more than familiar with if you happen to be an athlete and have engaged in physical activity for a long period of time. But this reality is absolutely crucial when you have been injured, as tightness can lead to situations where you injury can get worse or inflamed, causing you great stress and pain in the process. You certainly want to avoid this from occurring, as it can set you back and make your overall recovery process much longer than you would like it to.

A great strategy to employ when it comes to warming up is to ride a stationary bike for at least two minutes. This is a great way to get into your physical body without stressing your system too quickly or fast, and it’s also a low stress on your knees, the part of your body you should be careful to protect during the timeframe This will not only help your knees deal with less shock when you begin to exercise them, but it will also lower the risk of triggering your injury and will allow you to get more out of your workout, an essential for anyone serious about their exercise routine.

Straight Leg Raises

If you’re trying to provide a boost to your overall recovery time, one of the best ways you can improve the process is to do regular exercises and stretches which not only strengthen your knee but help to stimulate the healing process. Contrary to what you might believe, it’s not a good idea to go completely without any physical activity during your recovery period, as you want to maintain a certain level of activity in order for your knee not to lose all of your pre-injury strength.

Performing straight leg raises are one way you can keep your knees active as they recover from whatever injury you may have sustained recently. In order to perform this exercise, lie on your back and on the floor while bending one knee and placing your foot flat on the ground. With your other leg, keep it straight and lift it off the ground repeatedly. You will want to do this anywhere from 10-15 times in sets of three, as this will allow you to help strengthen your knee with repeated and consistent use. 

Wall Squats

Let’s be honest: performing wall squats are definitely something you should be doing regardless of whether or no you were recently involved in an incident where you knee was injured. Wall squats are a great way to improve your overall posture from the top of your back down to your butt. A correct posture can help alleviate many issues you may be dealing with, and this definitely includes your knees. While this is a more advanced move, it is certainly something which you shouldn’t overlook when you are looking for exercises which can help to strengthen your knees current level of conditioning.

In order to perform this exercise, you will want to stand with your back against a wall and have your feet approximately shoulder length apart. Perform the exercise by slowly bending your knees while keeping your neck and back straight flush against the wall. Once your knees are bent, hold the position for about 5-10 seconds without bending too deeply. If you aren’t feeling the stretch and feel like you could be getting more out of the exercise, consider repositioning in order to gain the maximum benefit of this stretch. Repeat the exercise several times as a method of good conditioning and practice.

Step Up Exercises

One of the best ways you can help to support the overall health of your knee is to perform step up exercises as a way to strengthen and boost your knee in its recovery process. In order to perform this exercise, you will want to keep your pelvis level and bend your knee while also steadily lowering the opposite foot to the floor. You will want to repeat this exercise about 10-15 times before you switch legs. As a matter of good practice, it’s always a good idea to perform these exercises for both legs, as this will help to provide the strength boost you need in both legs. 

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.