Initially start with basic strengthening exercises of the quadriceps and hips. Implement cross-training (by utilizing a stationary bike or exercising in the pool, including walking and aqua
jogging) as long as the activity doesn’t increase your pain. Focus initially on reducing swelling
and regaining full motion in the knee without pain. As your strength improves, then progress to
the more difficult exercises. Be mindful of how the injury is feeling as you taper up the
exercises. If an exercise increases your pain, it may be too advanced or you may be performing
it incorrectly. Discontinue the exercise until it can be performed without increasing your
symptoms.
As you master the following exercises, implement a strength training protocol including back
squats, front squatting, deadlifts, straight leg deadlifts, and lunges. Be sure to follow a graded
exercise program and closely monitor the injury as you progress back into heavier weight
training.
- Straight Leg Raise – Starting Position
- Straight Leg Raise – Leg Laterally Rotated
- Bridge Exercise – Starting Position
- Bridge Exercise with Straight Leg Raise
- Wall Squat – Starting Position
- Wall Squat
- Wall Squat with Leg Raise
- Plank Exercise Raise
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