Here you'll find some stretching and strengthening exercises for the knee. As always, consult your doctor before beginning any exercise program. Use common sense and proceed with caution. If a movement feels difficult or causes pain, stop immediately.
Stretch Exercises for the Knee:
Straightening The Knee:
Sit on the floor and position your leg straight in front of you. Press your knee down to straighten it. Pull your toes back. Hold for 10 seconds. Repeat 10 times.
Knee Stretch 1:
Lie on your back with your feet against a wall. Slide one foot down the wall until you feel a stretch in the knee. Hold for a minute. Repeat 6 to 8 times.
Knee Stretch 2:
Lie on your back. Place your hands over your shin and bend the injured knee toward your chest. Pull your knee as far into your chest as you can. Repeat 10 times.
Knee Stretch 3:
Lie on your stomach. Place your hand on the ankle and pull the foot toward your bottom. Hold for 5 to 10 seconds. Repeat 5 times.
Quadriceps Stretch 1:
Lie on your side, resting the side of your head in your hand. Stretch the leg not on the floor. Hold the top of the foot and pull the heel toward the buttock. Hold for ten to twenty seconds. Repeat 4 to 5 times.
Quadriceps Stretch 2:
Sit with one leg bent, touching the heel of the foot to the hip. You can bend the other leg as well, or leave it straight in front of you. Hold for ten to twenty seconds. Repeat 4 to 5 times.
Quadriceps Stretch 3:
In a sitting position on the floor, straighten your leg as much as possible. Hold for ten to twenty seconds. Repeat 4 to 5 times.
Quadriceps Stretch 4:
Tie a belt around one of your feet. Lie on your stomach. Using the arm of the same side, pull the belt over your shoulder and bend the knee (don't arch your back). Hold for 30 to 60 seconds. Repeat 4 to 5 times.
Hamstring Stretch 1:
Lie on your back. Lean forward to grasp the outside of your ankle. Pull the leg toward your chest. Hold for 15 to 30 seconds. Repeat 4 to 5 times.
Hamstring Stretch 2:
Sit on an exercise table with one leg off and one leg straight in front of you. Keeping your back straight, reach forward with outstretched arms. Hold for 15 to 30 seconds. Repeat 6 to 10 times.
Strengthening Exercises for the Knee:
Quadriceps Leg Raise:
Sit in a semi-reclined position, leaning on your hands behind you. Keep one knee bent, one leg straight. Squeeze the quadriceps of the straight leg and raise it 45 degrees. Hold ten to twenty seconds. Repeat 8 to 10 times.
Quadriceps Knee Extension:
Sit on a chair, your knees bent. Straighten one leg slowly and then lower it back down slowly. (Ankle weights increase the effectiveness.) Repeat 20 to 30 times.
Step-Ups:
Stand in front of a structure about two feet high (i.e. bench or double step). Step up onto the support, straighten your knees fully and then step down. Maintain a steady pace. You can also add weights to your hands while doing this exercise.
Abductor Raise:
Lie on your side, propped on one elbow. The leg on the floor is bent. The other leg is straight. Slowly lift the leg, hold it up for 5 seconds, lower it. (Ankle weights increase the effectiveness). Repeat 20 to 30 times.
Hamstring Curl:
Stand with your thighs against a surface (a table or wall). Flex one knee as far as it can go and hold for 10 seconds. Lower the foot slowly. (Ankle weights increase the effectiveness). Repeat 20 to 30 times.
Squats:
Stand with your feet aligned under your shoulders and arms straight out. Keep your heels on the floor and your knees on your feet and squat. Repeat 20 to 30 times.
Stationary Bike:
Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. When you're at the bottom of the pedal stroke, the bend in the knee should be 15 degrees.
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