Stretching and Mobility Exercises: Hip and Knee Recovery After an Accident

Exercise Suggestions

Recovery is a gradual process that requires dedication and the right exercises.

• Quad Sets:

– Purpose: Strengthening the quadriceps muscles.

– How to do it: Sit or lie down with your legs straight. Tighten the muscle on the top of your thigh by pressing the back of your knee down into the floor or bed. Hold for 5-10 seconds, then relax. Repeat 10-15 times for 2-3 sets.

• Straight Leg Raises:

– Purpose: Strengthening the quadriceps and hip flexor muscles.

– How to do it: Lie on your back with one leg bent and the other straight. Lift your straight leg off the ground about 12 inches while keeping your knee straight. Hold for 5-10 seconds, then slowly lower your leg. Repeat 10-15 times for 2-3 sets on each leg.

• Hip Abduction Exercises:

– Purpose: Strengthening the muscles on the outside of the hip.

– How to do it: Lie on your side with your legs straight. Lift your top leg upward while keeping it straight and your toes pointing forward. Hold for 5-10 seconds, then lower your leg. Repeat 10-15 times for 2-3 sets on each leg.

• Hamstring Curls:

– Purpose: Strengthening the hamstring muscles at the back of the thigh.

– How to do it: Stand upright or hold onto a chair for balance. Bend your knee and bring your heel toward your buttocks, then slowly lower your foot back down. Repeat 10-15 times for 2-3 sets on each leg.

• Seated Marching:

– Purpose: Improving knee and hip mobility.

– How to do it: Sit upright in a chair with your feet flat on the ground. Lift one knee toward your chest, then lower it back down and repeat with the other knee. Continue alternating legs for 1-2 minutes.

• Wall Squats:

– Purpose: Strengthening the quadriceps, hamstrings, and gluteal muscles.

– How to do it: Stand with your back against a wall and feet shoulder-width apart. Slowly slide down the wall until your knees are bent at about a 45-degree angle. Hold for 5-10 seconds, then slide back up the wall. Repeat 10-15 times for 2-3 sets.

• For a more comprehensive hip conditioning program visit: https://orthoinfo.aaos.org/en/recovery/hip-conditioning-program/
• For a more comprehensive knee conditioning program visit: https://orthoinfo.aaos.org/en/recovery/knee-conditioning-program/

Recovering from a car accident involves patience and dedication, especially when it comes to rehabilitating hip and knee injuries. By incorporating these exercises into your daily routine under the guidance of a healthcare professional, you can expedite your recovery and increase strength and mobility. Remember, each person’s recovery journey is unique, so it’s essential to personalize your exercise plan according to your specific needs and limitations. With persistence and proper care, you can achieve your recovery goals post-accident.