Knee Rehab Exercises with Resistance Bands

• Resistance bands are a great way to rehab and strengthen your knee following an injury or surgery. Using resistance bands does not put as much pressure on your knee, yet it still allows for a good exercise. It is advised to do the rehab exercises two to three times per week as long as the activities do not provide or increase the amount of pain you feel. Normal soreness is expected afterward, but it is important to ensure you are not making your recovery process worse. As your knee strength improves over time, you can increase the number of repetitions and the amount of resistance on your knee.
  
  The first exercise is sitting knee extensions with the resistance band. Begin by sitting on a chair or stool and tying one side of the resistance band around your ankle while holding the other side of the band in place by stepping on it. The leg with the resistance band tied around it should be slightly bent. Then, slowly straighten your knee until it is fully extended as your knee and quadriceps tighten. Try to do three sets of 10 repetitions, provided that this is not painful.
  
  

Knee Injury Prevention Exercises with Resistance Bands

• One of the best ways to prevent knee injuries is by not only strengthening the knee, but also building up the other muscles around it. Building your hamstrings, hip flexors, quadriceps and calves is essential to the safety of someone participating in athletic activity. There are numerous exercises using resistance bands that work on strengthening both the knee and some of the muscles groups around the knee.
  
  Resistance band hamstring curls work on the flexibility of the knee as well as strengthening the hamstring and calf muscles. Begin this exercise by tying one end of the resistance band to your ankle and the other end to an immobile object. Then, lie down flat on your stomach with your legs straight. Slowly bend your knee to the point that it reaches nearly a 90-degree angle. Perform three sets of 10 repetitions and then try to increase resistance as you feel yourself getting stronger. Other exercises with the resistance band, such as hip flexor lifts, are great for knee-injury prevention, as they also help build the muscles surrounding the knee as well as work on knee stability and flexibility.