Over the years I have watched numerous clients work through meniscal and ligamentous tears in their knees. The rehab process can be arduous but the steps back to health are also quite rewarding once you have a plan in place. Once the client becomes comfortable with lateral movement and changing direction with force we know we are well on our way to recovery.
The knee is a hinge joint and therefore only moves along one axis (flexion and extension). If forces are applied torsionally or laterally it is put at a heightened risk for injury. The other major factor associated with knee injuries is the alignment of the knee. Studies have shown that females are more susceptible to ACL tears due to the valgus position of the knee (knee falling inward) but it is not uncommon to see many people with improper alignment. If the alignment between the hip, knee and ankle are not operating well then you have an increased risk of injury.
Below are a few of my favourite exercises to keep your knees feeling healthy and in good alignment. If you are currently returning back from an injury check with your health care provider before starting these exercises.
Knee Health Exercises
1. Step Ups
2. Single Legged Split Squat
3. Banded Side Steps
4.Single Legged Hops- Forward
5. Single Legged Hops – Lateral
6. Hamstring Curl