Exersises to strengthen knee?!
Question: Exersises to strengthen knee.?
I am very active and I love to play dodgeball.. Two-weeks before school ended we were playing dodge ball and as I tried to dodge the ball.. I dislocated my left knee.. They belive that my foot got stuck to the ground.. My mom took me to the doctor and he said that I will have to start to exersies it but I dont know what moves to do.. Plez help me.. :)Health Question & Answer
Answers:
take a towel and roll it up.. Place the towel under the injured knee and make the muscles of the knee push down onto the towel.. Hold that contraction for a few seconds and relax.. Repeat that process as much as you can.. This is an isometric and cannot hurt the knee as there is no movement of the knee.. From a long sitting position bend the uninjured knee up and place that foot flat on the floor.. Keep the injured knee stiff and lift the leg up from the hip until the calf starts to clear the floor.. This should be done in sets of fifteen to twenty.. When this movement becomes easy then place a one pound weight on the ankle and do it.. This will also build up the knee without any movement.. Get a large can of juice and place a towel around the can.. Place the can under the injured knee and a one or two pound weight on the ankle.. Slowly lift the ankle up until the knee is straight.. Do this in sets of ten and do three cycles of it.. As the movement gets easier add weight but slowly.. Ice the knee post exercise for fifteen minutes..Health Question & Answer