A knee strengthening workout is an effective way to prevent injury and treat knee problems. Whilst it is always recommended to first consult a rehabilitation specialist, we’ve put together a list of the most commonly used rehab equipment for knee and leg injuries.


Knee and Leg Injuries

The knee is a large and complicated joint. Our knees enable us to walk, run, jump, squat, and perform a range of movements that are essential to our everyday life. However, there are lots of things that can go wrong with the knee, particularly if you run, train, or play sport. Knee and leg injuries can even necessitate surgery or medical intervention.

Some of the most common knee injuries include ligament strains and tears, which can cause severe knee pain. You should know when to seek medical advice and what you can do to protect yourself from damaging your knees if you play a sport or perform a workout.

Understanding the Knee

Joining the thighbone (femur) to the shinbone (tibia), the knee is made up of the following:

Bones - These include the fibula, a smaller bone that runs alongside the shinbone, and the patella, which we call the kneecap. The patella covers the meeting point between the femur and tibia, and it is the most commonly broken bone in the knee joint.

Ligaments - There are four ligaments in the knee. They act like ropes and hold the bones together and stabilise the knee. If you tear a knee ligament, you will notice pain and swelling, and you will be unable to put any weight on the joint.

Cartilage - The cartilage is the tissue that cushions the bones of the knee joint. This tissue helps ligaments slide over the bones and protects the bones from impact.

Tendons - The tendons connect the knee bones to the leg muscles that move the knee joint. If you run or take part in sports that involve a lot of jumping, you can damage your tendons.

Bursae - These fluid-filled sacs help the knee move smoothly. If you have bursitis, you will have pain, swelling, and warmth in the bursae of the knee.

Preventing Knee Injuries

Build Up Muscle Strength

There are lots of things you can do to look after your knees, including using Strength Equipment as part of your exercise regime to build up your strength, fitness, and muscle flexibility.

Stretch Before and After Exercise

Since prevention is always better than cure, make sure to always warm-up and stretch before exercise and cool down and stretch afterwards. Stretching reduces muscular tension and muscle soreness, helping you to recover faster.

Commit to Your Recovery

Gym and Fitness’s Recovery items will help your muscles recover faster after exercise. Our range includes foam rollers, hand-held massagers, and a range of innovative massage devices. Our massage devices will help to release tightness, knots, and spasms in your body after exercise. They also provide pain relief and speed up muscle activation and recovery, and enhance relaxation.

Eat a Good Diet

You should also eat a healthy, balanced diet. Remember – protein, calcium, and vitamin D are essential for maintaining healthy bones, muscles, and ligaments.

What Can Go Wrong with the Knee

Knee Ligament Injuries

The four knee ligaments are the anterior cruciate ligament, the posterior cruciate ligament, the medial collateral ligament, and the lateral collateral ligament. The ligaments keep the bones in place when we move and prevent them from sliding about, thereby causing an injury.

Anterior cruciate ligament (ACL) strains or tears are graded on a scale from one to three, with grade 1 being a mild injury and grade 3 being a complete tear. Athletes who participate in contact sports often injure their ACL, but landing from a jump or quickly changing directions can lead to a tear in the ACL. An ACL tear may require surgical repair, and, in some cases, the surgeon will need to replace a torn ACL with a graft from your own body or a donor’s body.

The posterior cruciate ligament (PCL) is located at the back of the knee. Less common than ACL tears, PCL strains or tears can cause pain, swelling, and instability. You will probably need physical therapy if you suffer from a PCL injury.

You can also injure your medial collateral ligament (MCL) and your lateral collateral ligament (LCL). Medial knee pain is experienced on the inner knee, and lateral knee pain occurs on the outside of the knee. Those who play contact sports are particularly at risk of injuring their collateral ligaments. And, it’s essential that they wear appropriate footwear and the correct protective gear when they play or train.

Meniscus Injury

The menisci are two pieces of wedge-shaped cartilage between the femur and tibia. They act as shock absorbers, cushioning the knee. You can damage or tear the meniscus if you twist your knee playing sport, and you might even hear or feel a pop. You will then experience pain, swelling, and tightness, which gets worse over the following few days.

What to Do if You Injure Your Knee

If you hurt your knee joint and experience back of knee pain, RICE is good initial therapy. Rice stands for Rest, Ice, Compression and Elevation. Apply an elastic bandage to the injured knee, sit down and rest your leg in a raised position, and apply ice to treat any swelling and inflammation. You can also take over-the-counter pain relief medication.

RICE is also good advice for a sprained ankle which results in severe ankle pain and swelling. If the pain gets worse, is severe, or lasts for more than a week, or you notice a reduced range of motion, you should see a doctor.

There are lots of ways to injure your knees, and those mentioned above are just a few of the most common knee injuries. Make sure to incorporate strength training into your exercise regime, make recovery a part of your routine, and always listen to your body.

Gym and Fitness is one of Australia’s largest online fitness equipment retailers. And, we have a huge range of products available to help you build muscle strength and recover after a workout.