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...you may also be recommended to undergo physio-therapy and do some specific exercises for injured knee to regain strength. However, remember not to be too hasty about re-starting your exercise regimen, as it may lead to a recurrence of the problem. Always take your doctor’s advice about when you should start your exercises, and what type would be best for you.

Rehabilitation: Your rehabilitation program would probably include progressive training. The aim is to make the muscles of the injured knee as strong as the unaffected one, and to regain complete joint position sense (proprioception) in the injured knee joint.

You should take care to start your exercise program with low volume and low intensity exercises, and gradually build up to the full volume and intensity. It is necessary to take care that the training is rigorous enough to regain power, but not so tough as to aggravate the injury. You must always keep in mind that while muscles may heal and respond more quickly, tendons and ligaments may take longer to regain strength, and be able to take loads. In the beginning take care to do your exercises for injured knee only 2 or 3 times a week with rest days in between.

Exercises: Doctors and therapists usually recommend simple exercises like barbell squats, one-legged squats, knee extension, leg curls, bum lifts, hip extensions and trunk exercises in the first few weeks. This is followed by training for balance and strength, and would also include mini hops, lateral double hops, mini squat jumps and jogging.

Swimming and cycling are also often recommended as exercises for injured knee.

Yoga: Many therapists recommend yoga for rehabilitation of an injured knee. This is because the yoga postures are slow and gentle. But if you are a beginner, it is best to be guided by a yoga expert. Start with basic and simple yoga poses, and avoid those that need deep knee bending or balancing on the knees, until your knee injury is completely healed. Make use of props in order to support your weight.

The Chair Pose and Child Pose are particularly helpful. The Downward Facing Dog and the Seated Forward Bend are also recommended during recovery from a knee injury.

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