Whether you like to work out, or play sports, or just go about your daily life, a knee injury can set you back. In addition to causing pain, knee problems can also get worse and limit your range of motion, complicating essential activities. Being mindful regarding your recovery is essential. Here’s a closer look at what to do and how physical therapy can improve your knee’s future. 

How to Help a Knee Injury Heal

1. Build Strength Slowly

When you start recovering from a knee injury, start slow when you rebuild your strength. Begin with a low-impact exercise, such as swimming or water aerobics, and then transition into activities like walking and using a stationary bike. When your knee feels comfortable, strengthen your leg muscles using simple leg exercises like squats, straight leg lifts, and leg curls.

Take your time to rebuild the muscles to avoid another surprise injury. Seeing a physical therapy professional is a valuable way to learn about exercises that will help your knee without compromising your existing progress. 

2. Focus on Flexibility 

Strengthening muscles is important, but it can also leave your body tight, especially around your knee area. Make flexibility a priority to prevent future injury. Stretches like knee extensions, knee flexes, and even hamstring stretches can slowly lengthen the muscles supporting your knee, reducing future discomfort. 

3. Improve Balance  

Improving your balance can also help you prevent accidentally overextending or twisting your knees. If your balance feels shaky, start working on it by picking a fixed line on flat ground and trying to walk in a straight line.

Buy a balance ball, and sit on it when you watch TV or read, and focus on strengthening your core. When you feel stable enough to use your legs to focus on balance, get a small balance beam or balance board and work your way up to using it more and more.

Going to a yoga class and working at your own pace is also a great way to learn new stretches. Make sure the instructor understands your injury, so they can recommend modifications. 

If you’re having trouble coping with knee pain, turn to the physical therapy professionals at Associates In Orthopedics & Sports Medicine PC. Since their inception, this network of physicians and physical therapists has been committed to understanding the causes of a wide range of physical injuries and pairing patients with state-of-the-art treatments to restore their comfort and quality of life. Visit their website to learn how physical therapy could help you or schedule a consultation by calling (706) 226-5533.