knee exercises pdf

Do each exercise 10 times. Slowly straighten knee all the way and hold for 10 seconds before slowly relaxing and returning the knee to the starting position.

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10 times Quad Sets Fig.

. A comprehensive exercise program should combine cardiovascular endurance plus flexibility and strength exercises Orlandi says. They may also be used to improve the strength and mobility of your operated knee following surgery. Repeat 1-3 times per day. Raise foot to straighten your knee then slowly lower foot.

Hold for 3 seconds then relax. Move your feet up and down pulling your toes up toward your shin. Aim to do at least three sets per day. _____ times each leg Heel Slides To strengthen hamstring muscles and maintain knee mobility The exercise.

Repeat for 10 repetitions. Discontinue exercises and speak with your doctor if pain is more than mild and continues for mare than 15-20 minutes. Therapeutic Exercises for Osteoarthritis of the Knee Knee exercises Do all of these exercises 3 times a day on your affected side. Then bend knee and return to the starting position.

Hold for 30 seconds. Knee as straight as possible. If this motion hurts try it without bending your knee quite as far. These exercises 3-4 times per day.

Having your knee replacement surgery will correct the joint. Ankle Pumps Gently point toes up towards your nose and down towards the surface. Do this at least once a day when lying down. Perform throughout the day 10 per hour while awake.

Maintain a straight knee the entire time. Use the muscles of your straight leg to leg. Slide your legs outward keeping your toes pointed up and knees straight. Abduction and Adduction Slide leg out to the side.

Place a rolled-up towel under the ankle of the leg to be exercised. Ankle pumping Move your ankles up and down. Bend your affected knee as far as tolerated. Pause and then return back down to the ground.

Keeping the knee in contact with the towel straighten the affected leg and SLOWLY lift the heel off the surface over 2 seconds. Slowly straighten your affected leg once it is fully straight pull your foot towards your head and hold for five seconds. These exercises are designed to improve your strength while maintaining the mobility of your legs as you prepare for surgery. Do this 10 times then repeat the exercise with the other leg.

Keep your knee straight the entire time. Push down on the towel as if straightening your knee. Active knee flexion 1. Your affected leg is straight and behind you with the heel flat and the toes pointed in slightly.

The following exercises are aimed at regaining strength and normal movement in the knee joint following an injury. This exercise helps to strengthen your quadriceps and prevents your knee from. Lift your foot and straighten your knee. Front of thigh stretch.

Lie on your stomach with your knees straight. Information and exercise sheet 1 2. Remember it may take 4-6 weeks to see improvement in the pain and discomfort. Stand next to a wall or counter for balance.

Knee Exercises Self Mobilization Fig. While lying face down with your knee straight slowly raise up leg off the ground. Knee exercises before total knee replacement surgery You may have discovered that youve been less active because of your knee joint discomfort. 5 Seconds Partial knee extension Lie down on your back with a rolled up towel or small ball under your knee.

Pull your toes and foot towards you so that you feel your calf muscles stretch and so that your heel lifts off the floor. Knee Stabilization Exercises Quadriceps Tightening Lying on your back with your leg extended. Bridge Exercise Keep your pelvis level as you lift your hipspelvis and buttocks into the air. Place your foot on a chair behind you.

Hold your other leg straight and evening. There are many good exercises to strengthen the knee joints and surrounding leg hip and buttocks muscles she says. Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Lift the foot of your affected leg by bending the knee so that you bring the foot up toward your buttock.

1 With good leg underneath involved leg slowly straighten legs hold then lower. Hold the leg as straight as it will go for 5 seconds then SLOWLY lower down over 2. TOTAL KNEE REPLACEMENT EXERCISES 1. Exercises for osteoarthritis of the knee Early rehabilitation exercises 1 Quadriceps stretch Lie on the floor or bed if the floor is difficult with your knee straight slowly bend the affected knee as far as possible moving your ankle as close to your bottom as possible.

Quads over a roll Place a roll under your knee. Best exercises for knee pain. When muscles arent used they become weak and dont perform well in supporting and moving your body. Hold for 5 seconds then relax.

Hold for 60 seconds. Do both ankles at the same time or alternating feet. Repeat 20 times and do once daily. Slide back to the starting position.

Seated knee extension To do this exercise - Sit on a chair with your feet on the floor. If your kneecap is uncomfortable roll up a washcloth and put it under your leg just above your kneecap. Keep your toes pulled up towards your head. Keep the knee cap and toes pointing toward the ceiling.

Knee Abduction and Adduction Slide Legs In and Out Lie on your back. Repeat 10 Times Hold 1 Second Complete 2 Sets Perform 2 Times a Day HIP ADDUCTION - SIDELYING While lying on your side slowly raise up your bottom leg towards the ceiling. Push the back of your knee down into the floor using your thigh muscles. Tighten the muscles on front of the thigh by trying to push the knee downward.

Aim for at least two 20-minute sessions a week. Hold for 5 seconds then relax for 5 seconds. Straighten it back out and repeat 10 times every. Gently tighten your buttocks and feel the stretch on the front of the thigh.

Lying with outstretched legs slowly bend the knee by sliding your foot toward you. BRACING A patellar tendon strap or knee brace can help to unload the tendon while your recover The American Association of Hip and Knee Surgeons AAHKS has prepared a set of stretching and strengthening exercises to help with your patellar tendinopathy. Keep kneecap and toes pointing toward ceiling. Bend the other leg at the knee.

Then slide your legs back together. 2 Tighten the muscles on the front of your thigh and straighten the knee without locking it backwards. Place a rolled towel under you knee. Hold for 5 seconds.

SHORT ARC QUAD Lay flat and put rolled up towel under knee. Static quads Sit on the floor with your legs straight out in front of you. Keep both heels flat on the floor and press your hips forward toward the wall. When you feel a stretch in the thigh muscle hold the.

Bridge Exercise - Starting Position Lie on your back with your knees bent to prepare for the bridge exercise.