Must-do exercises for swollen knees #kneepain

⚠️ Important: These exercises may feel a bit uncomfortable to do, but they should not cause you more pain than what you already have. If you feel that they are aggravating your knee, rather than helping, you should stop them immediately and consult your doctor or physiotherapist.

1️⃣ Leg slides
👉 When to start: Usually from day 2 after injury.
👉 Why do it? The gentle movement will help your knee joint to get rid of the swelling, reduce your pain, help feed your joint and improve your range of motion.
👉 Frequency: You can do this exercise 2 to 3 times a day.
👉 Number of repetitions: Do 10 to 20 repetitions per session.

2️⃣ Knee extension over towel
👉 When to start: From day 3 post-injury.
👉 Why do it?: This exercise will activate your quad muscles and help to improve your knee’s ability to fully straighten. As a result, your knee will feel more stable when you walk.
👉 Frequency: You can do it 1 to 2 times per day.
👉 Number of repetitions: Start with what you can comfortably do and slowly build up to doing 10 repetitions per session.