knee strengthening exercises pdf

Slowly lower to 45 degree of knee flexion. Stand facing a wall with your unaffected leg forward with a slight bend at the knee.

Bad Knees Workout Click To View And Print This Illustrated Exercise Plan Created With Workoutlabsfit Bad Knee Workout Knee Exercises Workout Labs

Begin in a seated position resting back on hands.

. Hip and knee flexion Lie on your back. Thighs and buttocks Keep your leg straight. One very powerful way of controlling your knee pain is to do daily range of motion exercises putting your knee through full movement several times a day. How to do the exercises Quad sets 1.

Hold for 3 seconds then relax. Keep your toes pulled up towards your head. While lying down slowly bend knee sliding heel up. The knee rehabilitation program is broken down into 3 PHASES.

After the warm-up do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. As you return to standing straighten your knee as much as you can and try to lock it backward. Weeks 1-3 Weeks 4-6 Weeks 7-12. Wall Slides Feet should be shoulder width apart.

Talk to your doctor or physical therapist if you have. Hold for 5 seconds and then relax. 3 sets of 45-60 sec. Your affected leg is straight and behind you with the heel flat and the toes pointed in slightly.

Be sure to extend your buttocks backward as if you were sitting in a chair. _____ times each leg Heel Digs To strengthen your hamstring muscles The exercise. Sitting Knee Flexion Keeping feet on floor slide foot of operated leg backward bending knee. Exercise Keeping the knee in contact with the towel straighten the affected leg and SLOWLY lift the heel off the surface over 2 seconds.

Repeat 10-20 times 3-4 times per day. Patient can also squeeze a physioball between their knees. Sit with your affected leg straight and supported on the floor or a firm bed. Sit in a chair and dig your heel into the floor and.

Slowly bend one knee up towards your. Straighten your knee while maintaining it on the ball. Try to do these exercises regularly. Perform 2 sets of 10 repetitions 1-2 times per day.

Straighten your knee by tightening your thigh muscles. Bend your knee then straighten it. Stand with feet 18in. Use the muscles of your straight leg to leg.

Ankle pumps Exercise can be done while sitting or lying down. This prevents stiffness developing and stretches all the attached muscles making them less vulnerable to sudden demands. Lie on your back with a towel roll under your knee. Tighten the thigh muscles of your affected leg by pressing the back of your knee down into the towel.

The following knee stretch exercises can help bring pain relief. You should not feel pain during an exercise. Hold for 5 seconds. Your other leg should be bent with that foot flat on the floor.

Do repetitions times per day. Do not ignore pain. Tighten your thigh muscles and lift your heel off the ground. Then you can hold dumbbells to increase resistance and strength.

Feet about hip width apart and perform a mini squat knee bend. While squatting keep your knees over your toes and your weight evenly over your feet. Standing Knee Flexion To strengthen muscles in the back of thigh hamstrings The exercise. Hold the leg as straight as it will go for 5.

Stand holding on to a steady surface like a dresser or countertop. Short arc knee extension. Leg stretch Sit on the floor with your legs stretched out straight in front of you. This may also be done sitting.

Pull foot up and then point foot down as far as possible. Hold your other leg straight and evening. Keep both heels flat on the floor and press your hips forward toward the wall. Affected knee on a rolled up towel.

Do this at least once a day when lying down. This exercise helps to strengthen your quadriceps and prevents your knee from. 3 sets of 10 Short Arc Quads Fig. Hold for 2 count.

Place a small rolled-up towel under your affected knee. The following exercises are aimed at regaining strength and normal movement in the knee joint following an injury. For the following exercises stand with your feet shoulder width apart. People May Be able To Treat Knee Pain With This Easy Knee Exercise At Home.

Your affected knee should be bent about 30 or 13 bent. Lift your foot and straighten your knee. The tendency is for the hip to come forward as the knee is bent. Do each one a few times to start with to get used to them and gradually increase how much you do.

Place a rolled-up towel under the ankle of the leg to be exercised. Knee Stabilization Exercises Quadriceps Tightening Lying on your back with your leg extended. Hold for 5 seconds. DISCLAIMER PLEASE USE THE EXERCISES AS A GUIDE AS IT IS ULTIMATELY BETWEEN YOU AND YOUR SURGEON TO DECIDE WHICH THERAPY SETTING IS RIGHT FOR YOUR KNEE.

Tighten the muscles on front of the thigh by trying to push the knee downward. Infront of a wall. Bend the other leg at the knee. Keep the knee cap and toes pointing toward the ceiling.

Bend your knee as far as you can then lower slowly. Knee Strengthening Exercises For Physical Therapy. Do not let your knee move forward pastyour toes. Simple knee exercises.

Each one is easy to perform and beneficial in helping restore pain-free mobility to your knee joint. Maintain position while you lift the thigh about 12. Press the back of your knee into the towel and hold for 5-10 seconds. When you have completed the strengthening exercises repeat the stretching exercises to end the program.

Exercises will focus on Stretching Strengthening Endurance and Balance. Straighten leg raise Keep leg straight. Hold for 5 seconds then relax. X16588 122019 AAHC Total Knee Replacement Total Knee Replacement Home Exercise Program Phase I Page 2.

5 Tighten the muscles on the front of your thigh. Three times per week. If you need to adjust the position so that its comfortable. Exercises Many people find the following exercises helpful.

5 Seconds Partial knee extension Lie down on your back with a rolled up towel or small ball under your knee. Encourage a straight line from the shoulder to knee. Knee Strengthening PROTOCOL. Ad 10 Knee Exercises May Help Strengthen The Muscles That Support The Knee.

So that the Advanced Knee Strengthening Program would be as follows. Stand with your back against the wall and feet 12-18 inches away from the wall. Static quads Sit on the floor with your legs straight out in front of you. 4 Tighten the muscles on the front of thigh and straighten the knee without locking it backwards.

Leg Press Hamstring Curl Knee Extension Machine Wall Slides hold dumbbells for resistance Roman Chair Chair Squat hold dumbbells for resistance or barbells Calf Raises Step updown. Slide down and hold the position for 5. Straight Leg Raises are simple and will strengthen your quadricep muscles. Push the back of your knee down into the floor using your thigh muscles.

Standing Knee Flexion Holding on to a walker bend the knee lifting foot toward buttocks. Tighten the muscles on your upper thigh and buttocks.