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When the pain is under control, you can start to do some gentle exercises to keep your knee moving and build your strength back up. It’s important to get the right balance between rest and exercise, but resting for too long could mean your recovery takes longer. As well as the exercises on this sheet, walking can be helpful for your knees.
Click to view and download this handout. This knee rehabilitation exercise program focuses on strengthening the muscles that support your knee to help reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
The following exercises are designed to stretch, strengthen and stabilise the structures that support your knee. 1. Straight-leg raise (sitting): Get into the habit of doing this every time you sit down. Sit well back in the chair with a good posture.
about which exercises will best help you meet your rehabilitation goals. Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help
Start with ‘low impact exercises’ (non-weight-bearing, e.g. sitting or lying on the floor, sofa or bed) and build up to weight-bearing exercises and functional activities, e.g. walking. (continued overleaf)
Knee exercises. Knee bends. Practice bending your knee by sliding your heel towards your bottom. Knee bends (sitting) Sitting, with your legs hanging down, straighten your knee slowly by raising your foot. Hold for five seconds and then lower gradually. Repeat at least five times. Hamstrings.
This article briefly explains the rationale behind physi-cal activity/exercise in managing knee pain and provides simple advice and a few exercises that can be passed on to patients to encourage them to begin exercising and increase their level of physical activity.
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