Knee

Home Exercise Program


The home exercises that are described here are general recommendations intended to be used only in conjunction with physician treatment for your injury. If at any time you should experience increased pain as a result of these exercises, discontinue the home exercise program and consult your physician.



Achilles Tendon Stretch

 

  • Face a wall and place your hand against the wall with your affected leg bent and your unaffected leg straight behind you. 
  • Try and touch your heel to the ground feeling a stretch in your calf. 
  • Hold the stretch for 20 seconds, perform 2 sets of 3 repetitions.
 
Supine Hamstring Stretch

 

  • Lie face up on the floor and grasp the affected leg behind the thigh keeping your knee bent. 
  • Slowly straighten your leg in the air, continuing to hold your thigh. 
  • Hold the stretch for 20 seconds, perform 3-4 repetitions.
 
Wall Slides

 

  • Lie on the floor with your affected leg against a wall and your unaffected leg through a doorway. Make sure you are wearing a sock or place a towel underneath your foot to decrease friction with the wall. 
  • Gently allow gravity to assist your heel in sliding towards the ground allowing your knee to bend as far as it will go. 
  • Hold the flexed position for 5 seconds, and then slowly straighten your leg up the wall again. 
  • Perform 3 sets of 20 repetitions daily.
 
Passive Prone Knee Extension

 

  • On a stable surface such as your bed or a table, lie face down and allow your lower leg and knee to hang off of the edge. 
  • Relaxing, allow gravity to straighten your knee. 
  • Hold this position for 20 seconds, perform 2 sets of 10 repetitions working up to 3 sets of 15 repetitions.
 
Calf Raises

 

  • Stand facing a stable surface (a kitchen counter, table, or back of a chair), feet approximately a shoulder width apart, and holding on to the surface with your hands for balance.
  • Lift your unaffected leg off of the ground keeping your affected leg on the ground. Raise your heel off of the ground shifting your weight to your toes. 
  • If this is too much of a challenge initially, perform the exercise with both feet on the ground and work up to performing the exercise on one leg. 
  • Perform 2 sets of 10 and work up to 3 sets of 15.
 
Quadricep Sets
  • Lie down on a stable surface or sit with your back against a wall and your legs straight out in front of you. 
  • Concentrate on tightening the front of your thigh until you feel a muscle contraction. Hold the contraction for a count of 10.
  • Perform 2 sets of 10 and work your way up to 3 sets of 15
 
Hamstring Curls

 

  • Stand facing a stable surface (a kitchen counter, table, or back of a chair), feet approximately a shoulder width apart, and holding on to the surface with your hands for balance.
  • Using your affected leg, slowly bend your knee and allow your heel to rise towards the ceiling. Hold the position for 5 seconds, and then slowly lower your heel back towards the ground. 
  • Perform 2 sets of 10 repetitions working up to 3 sets of 15 repetitions.
 
Prone Straight Leg Raise

 

  • Lie on a stable surface face down with both of your legs extended. 
  • Keeping your affected leg straight, tighten the back of your thigh and slowly lift your leg straight up to the ceiling. Slowly return your leg to the starting position. 
  • To challenge yourself, try holding your leg in the air for 5 seconds before lowering it back towards the table. 
  • Perform 2 sets of 10 repetitions working up to 3 sets of 15 repetitions
 
Side-Lying Hip Adduction

 

  • Lie on your affected side, bend your top knee so your foot is flat and clear of your bottom leg, and make sure to support your neck. 
  • Using your bottom leg, slowly lift your leg off of the ground without letting your hips roll backwards. Slowly return your leg to the starting position
  • To challenge yourself, try holding your leg in the air for 5 seconds before lowering it back towards the table. 
  • Perform 2 sets of 10 repetitions working up to 3 sets of 15 repetitions
 
Supine Straight Leg Raise

 

  • Lie on the floor or sit with your back against a wall, keep your affected leg straight and bend your unaffected leg so your foot is flat on the ground.
  • Tighten your thigh muscle on your affected side and point your toes towards your face. Lift your leg off of the ground approximately 6-10 inches; slowly lower your leg towards the ground. Remember to use a slow and controlled movement when performing this exercise. 
  • To challenge yourself, try holding your leg in the air for 5 seconds before lowering it back towards the table. 
  • Perform 2 sets of 10 repetitions working up to 3 sets of 15 repetitions