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If you have recently suffered an injury to your leg then performing knee rehab exercise is going to be extremely important for helping you to heal and enjoy physical activity again.
It is a good idea to talk to your physiotherapist, if you have been seeing one, about any knee rehab exercises that you can do. They usually have quite a few recommendations that will be targeted towards building the muscles and ligaments around this joint up.
One great knee rehab exercise to perform that will help to strengthen the outer quad muscles is to sit down on the ground with a rolled up towel placed under your joint. Next flex your quad muscle until your foot comes off the floor and the entire leg is tensed. Hold this position for a few seconds and then relax. While you are not using a great amount of weight to do this it will still help to strengthen the muscle since it may be slightly weaker from being rested for so long.
A second activity you can do is a basic squat hold position. You can do this against a wall if it will make it easier to keep your back upright. Standing against a wall, put your arms straight out in front of you and then squat down so it is like you are sitting in a chair. Work on being able to hold this position up to 1 minute. Chances are when you first start out you will only be able to hold it for 10-15 seconds as it is very challenging.
This is also a great movement to continue doing once you are healed as it is phenomenal for strengthening the quad and glute muscles. Once you are completely healed however you can think about holding a dumbbell of 5-10 pounds to make it more challenging.
Taking care of your injury is a big priority and needs to be done properly. If you push it too hard in the beginning you will risk re-injuring so make sure to always error on the side of caution. It is much better to progress slower than to be taken back an entire step to where you have to get treatments for the pain again.
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