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Sports related with Knee sprain
The knee sprain is divided for 3 grades. First, less serious, involves disruption or tearing less than 10% of muscle fibers. The second grade is based on disruption more amount of fibers with meniscus and joint capsule injury, but ligaments are still undamaged. In turn, the most serious is third grade, where we notice the muscles and tendons tearing and it usually requires surgery. The injury might be present in every sports where sudden leg turning with static foot on the floor occurs. We can see knee sprain usually in basketball, football (soccer), volleyball and skiing.
Exercises
1) Standing hamstring stretching:
– stand next to low-rise chair and put your one leg on it
– bend yourself with straighten arms toward the resting foot as far as you can
– hold position for 5 seconds and return slowly
– now change your leg and do the same activity
– practice exercise 15 times for each side
2) Quad sets:
– sit on the floor with straighten injured leg
– bend other leg
– press the back of the injured knee against the floor
– hold it for 15 seconds and rest it
– repeat exercise 10 times
3) Straight leg raise:
– lie on your back and support yourself on your forearms
– bend your injured leg in knee joint
– raise your shin to make the leg straighten
– hold it for 5 seconds and return slowly
– practice exercise 15 times
4) Side-lying leg lift:
– lie on your uninjured side with straighten legs
– tight your thighs muscles and rise injured leg as far as you can
– hold this position for 15 seconds and return slowly
– repeat exercise15 times
6) Step-up exercise:
– stand on the injured leg on a support (with gently bending your knee and hip) to put the other leg (foot) on the floor
– extend your hip and knee of the injured leg to the other leg comes off the floor
– hold position for 5 second and return slowly
– practice exercise 15 times