Resistance bands can be a valuable tool for knee rehab exercises as they provide adjustable resistance to help strengthen the muscles around the knee joint while also improving flexibility and range of motion. However, it’s essential to consult with a physical therapist or healthcare professional before starting any rehab program to ensure it’s safe and appropriate for your specific condition. Below are some resistance band knee rehab exercises that are commonly used:
- Straight Leg Raises with Resistance Band:
- Secure one end of the resistance band to a stable object, like a table leg.
- Loop the other end around your ankle.
- Lie on your back with your legs extended.
- Lift your injured leg toward the ceiling against the resistance of the band.
- Lower it back down slowly.
- Perform 3 sets of 10-15 repetitions on each leg.
- Clamshells:
- Lie on your side with your knees bent at a 90-degree angle.
- Place the resistance band just above your knees.
- Keep your feet together and lift your top knee as high as you can while maintaining the position of your feet.
- Lower the knee back down.
- Perform 3 sets of 10-15 repetitions on each side.
- Mini Squats:
- Place the resistance band just above your knees.
- Stand with your feet shoulder-width apart.
- Perform small squats while pushing your knees out against the resistance of the band.
- Ensure your knees are aligned with your toes and do not go past your toes.
- Perform 3 sets of 10-15 repetitions.
- Terminal Knee Extension:
- Attach the resistance band to a fixed object at ankle height.
- Loop the other end around your ankle.
- Sit on a chair or bench with your knees bent at 90 degrees.
- Extend your injured leg fully against the resistance of the band.
- Hold for a moment, then release.
- Perform 3 sets of 10-15 repetitions on each leg.
- Lateral Leg Raises:
- Secure one end of the resistance band to a stable object.
- Loop the other end around your ankle.
- Stand sideways to the anchored point.
- Lift your injured leg out to the side against the resistance of the band.
- Lower it back down slowly.
- Perform 3 sets of 10-15 repetitions on each leg.
- Seated Leg Press:
- Sit on a chair with your back straight and your feet flat on the floor.
- Loop the resistance band around your feet.
- Push your injured leg forward against the resistance, extending it as far as you can.
- Return to the starting position.
- Perform 3 sets of 10-15 repetitions on each leg.
Always start with a light resistance band and gradually increase the resistance as you get stronger. Pay attention to your form, and if you experience pain or discomfort, stop the exercise immediately and consult your healthcare professional. It’s crucial to follow a tailored rehabilitation plan that addresses your specific knee condition and needs.
