Start in a standing position with a ball behind your knee and against a wall. The knee should be partially bent. Next, press the back of your knee against the ball while you try and straighten your knee. Repeat 10 times, hold for 3 seconds each time and complete 3 times per day.
Attach a looped elastic band to your ankle and to the opposite foot. Next, draw your lower leg upwards to a straightened knee position while your other foot anchors the band. Repeat 10 times holding for 3 seconds in the extended position each time. Complete 3 times per day.
While sitting place the band around your ankle. Extend your knee until your leg is straight, then bend it to 90 degrees. Make sure the band always has the same resistance. Repeat 10 times holding in the flexed position for 3 seconds each time. Complete 3 times per day.
While lying on your back, place your heels on an exercise ball and roll it closer to your buttocks. To progress contract hamstrings by holding at knee flexion position. Repeat 10 times holding for 3 seconds each time. Complete 3 times per day.
Lay on your back with knees and hips at 90 degrees. Place feet on ball as shown. Slowly bring ball around in a a clockwise and then counter clockwise direction. Repeat 10 rotations in each direction and complete this 3 times per day.
Try these Sub-Acute Knee Injury Exercises to help rehabilitate from a knee injury. These should be completed after you have performed the “Acute Knee Injury Exercises” for 2 or more weeks without pain.