Knee Exercises

What are Knee Exercises

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed.

It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

STRETCHING AND RANGE OF MOTION EXERCISES

These exercises warm up your muscles and joints and improve the movement and flexibility of your knee. These exercises also help to relieve pain, numbness, and tingling.

Exercise A: Knee Extension, Prone

1. Lie on your abdomen on a bed.
2. Place your left / right knee just beyond the edge of the surface so your knee is not on the bed. You can put a towel under your left / right thigh just above your knee for comfort.
3. Relax your leg muscles and allow gravity to straighten your knee. You should feel a stretch behind your left / right knee.
4. Hold this position for __________ seconds.
5. Scoot up so your knee is supported between repetitions.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise B: Knee Flexion, Active

1. Lie on your back with both knees straight. If this causes back discomfort, bend your left / right knee so your foot is flat on the floor.
2. Slowly slide your left / right heel back toward your buttocks until you feel a gentle stretch in the front of your knee or thigh.
3. Hold this position for __________ seconds.
4. Slowly slide your left / right heel back to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Quadriceps, Prone

1. Lie on your abdomen on a firm surface, such as a bed or padded floor.
2. Bend your left / right knee and hold your ankle. If you cannot reach your ankle or pant leg, loop a belt around your foot and grab the belt instead.
3. Gently pull your heel toward your buttocks. Your knee should not slide out to the side. You should feel a stretch in the front of your thigh and knee.
4. Hold this position for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

Exercise D: Hamstring, Supine

1. Lie on your back.
2. Loop a belt or towel over the ball of your left / right foot. The ball of your foot is on the walking surface, right under your toes.
3. Straighten your left / right knee and slowly pull on the belt to raise your leg until you feel a gentle stretch behind your knee.
   1. Do not let your left / right knee bend while you do this.
   1. Keep your other leg flat on the floor.
4. Hold this position for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

STRENGTHENING EXERCISES

These exercises build strength and endurance in your knee. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise E: Quadriceps, Isometric

1. Lie on your back with your left / right leg extended and your other knee bent. Put a rolled towel or small pillow under your knee if told by your health care provider.
2. Slowly tense the muscles in the front of your left / right thigh. You should see your kneecap slide up toward your hip or see increased dimpling just above the knee. This motion will push the back of the knee toward the floor.
3. For __________ seconds, keep the muscle as tight as you can without increasing your pain.
4. Relax the muscles slowly and completely.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise F: Straight Leg Raises – Quadriceps

1. Lie on your back with your left / right leg extended and your other knee bent.
2. Tense the muscles in the front of your left / right thigh. You should see your kneecap slide up or see increased dimpling just above the knee. Your thigh may even shake a bit.
3. Keep these muscles tight as you raise your leg 4–6 inches (10–15 cm) off the floor. Do not let your knee bend.
4. Hold this position for __________ seconds.
5. Keep these muscles tense as you lower your leg.
6. Relax your muscles slowly and completely after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise G: Hamstring, Isometric

1. Lie on your back on a firm surface.
2. Bend your left / right knee approximately __________ degrees.
3. Dig your left / right heel into the surface as if you are trying to pull it toward your buttocks. Tighten the muscles in the back of your thighs to dig as hard as you can without increasing any pain.
4. Hold this position for __________ seconds.
5. Release the tension gradually and allow your muscles to relax completely for __________ seconds after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise H: Hamstring Curls

If told by your health care provider, do this exercise while wearing ankle weights. Begin with __________ weights. Then increase the weight by 1 lb (0.5 kg) increments. Do not wear ankle weights that are more than __________.

1. Lie on your abdomen with your legs straight.
2. Bend your left / right knee as far as you can without feeling pain. Keep your hips flat against the floor.
3. Hold this position for __________ seconds.
4. Slowly lower your leg to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise I: Squats (Quadriceps)

1. Stand in front of a table, with your feet and knees pointing straight ahead. You may rest your hands on the table for balance but not for support.
2. Slowly bend your knees and lower your hips like you are going to sit in a chair.
   1. Keep your weight over your heels, not over your toes.
   1. Keep your lower legs upright so they are parallel with the table legs.
   1. Do not let your hips go lower than your knees.
   1. Do not bend lower than told by your health care provider.
   1. If your knee pain increases, do not bend as low.
3. Hold the squat position for __________ seconds.
4. Slowly push with your legs to return to standing. Do not use your hands to pull yourself to standing.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise J: Wall Slides (Quadriceps)

1. Lean your back against a smooth wall or door while you walk your feet out 18–24 inches (46–61 cm) from it.
2. Place your feet hip-width apart.
3. Slowly slide down the wall or door until your knees bend __________ degrees. Keep your knees over your heels, not over your toes. Keep your knees in line with your hips.
4. Hold for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise K: Straight Leg Raises – Hip Abductors

1. Lie on your side with your left / right leg in the top position. Lie so your head, shoulder, knee, and hip line up. You may bend your bottom knee to help you keep your balance.
2. Roll your hips slightly forward so your hips are stacked directly over each other and your left / right knee is facing forward.
3. Leading with your heel, lift your top leg 4–6 inches (10–15 cm). You should feel the muscles in your outer hip lifting.
   1. Do not let your foot drift forward.
   1. Do not let your knee roll toward the ceiling.
4. Hold this position for __________ seconds.
5. Slowly return your leg to the starting position.
6. Let your muscles relax completely after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise L: Straight Leg Raises – Hip Extensors

1. Lie on your abdomen on a firm surface. You can put a pillow under your hips if that is more comfortable.
2. Tense the muscles in your buttocks and lift your left / right leg about 4–6 inches (10–15 cm). Keep your knee straight as you lift your leg.
3. Hold this position for __________ seconds.
4. Slowly lower your leg to the starting position.
5. Let your leg relax completely after each repetition.

Repeat __________ times. Complete this exercise __________ times a day.