Knee Strengthening

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of knee pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

Hamstring Stretch

While lying on back, use a stretching strap or long towel to bring your leg into the air. Keep knee straight. You should feel a stretch in the back of your thigh.

Repeat
Hold
Complete
Perform
3 Times
30 Seconds
1 Set
1 Times a Day

HEEL SLIDES - LONG SIT WITH TOWEL AND BELT

While in a sitting position, place a small hand towel under your heel. Next, loop a belt, towel or bed sheet around your foot and pull your knee into a bend position as your foot slides towards your buttock. Hold a gentle stretch and then return back to original position.

Repeat
Hold
Complete
Perform
20 Times
5 Seconds
1 Set
1 Times a Day

QUAD SET

Tighten your top thigh muscle as you attempt to press the back of your knee downward towards the table.

Repeat
Hold
Complete
Perform
20 Times
5 Seconds
1 Set
1 Times a Day

SHORT ARC QUAD - SAQ

Place a rolled up towel or object under your knee and slowly straighten your knee as your raise up your foot.

Repeat
Hold
Complete
Perform
20 Times
1 Second
1 Set
1 Times a Day

STRAIGHT LEG RAISE - SLR

While lying on your back, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted on the ground.

Repeat
Hold
Complete
Perform
20 Times
2 Seconds
1 Set
1 Times a Day

ELASTIC BAND - KNEE EXTENSION

Attach a looped elastic band to your ankle and to the opposite foot.

Next, draw your lower leg upwards to a straighten knee position while your other foot anchors the band.

Repeat
Hold
Complete
Perform
20 Times
2 Seconds
1 Set
1 Times a Day

HIP ABDUCTION - SIDELYING

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Keep your leg in-line with your body.

The bottom leg can be bent to stabilize your body.

Repeat
Hold
Complete
Perform
20 Times
1 Seconds
1 Set
1 Times a Day

PRONE HIP EXTENSION

While lying face down with your knee straight, slowly raise up leg off the ground. Maintain a straight knee the entire time.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
1 Times a Day

Prone Quad Stretch

Lie down flat on your stomach. Wrap a strap (belt, towel, dog leash) around the top of one of your feet and pull the strap across your opposite shoulder so that your knee starts to curl up to your body. Pull until a stretch is felt across the front of your thigh.

Repeat
Hold
Complete
Perform
3 Times
30 Seconds
1 Set
1 Times a Day

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.