KNEE EXERCISE GUIDE

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The purpose of exercises is to make the muscles around the knee specially the quadriceps strong so that it decreases the stress on the joint. The following exercises are recommended:

STRAIGHT LEG RAISES

Lie on bed straight, relax your body, bend one of your knees as in the figure, tighten the thigh muscles in front with the knee straight on the other side, lift it to about foot from the bed. Do: Keep your upper body relaxed and tighten your stomach muscles to keep your low back flat against the floor.

Do not: Arch your back. Do not lift your leg too high with a jerking motion.

Hold this positon for 10 seconds, relax then repeat on other side and repeat as you like.

STEP UPS

You should feel this exercise in the front and back of your thigh, your hip, and buttocks.

Use a 6-inch high stool or platform. Step one foot onto the platform. Lift your other foot off the floor, letting it hang loosely off the platform. Try to hold for 3 to 5 seconds. Slowly lower your hanging foot to the floor, then bring your stepping foot down. Repeat and switch sides.

Do: Make sure when you step up that your whole foot is on the platform.

Do not: Lock the knee that is stepping on the platform.

Wall HALF Squats

You should feel this exercise mostly in the front of your thighs.

Stand with your head, back, and hips against a wall. Step your feet out about 2 feet from the wall, hipwidth apart. Slowly slide down the wall until you are almost in a sitting position. Hold for 5 to 10 seconds, then slowly slide up. Repeat.

Do: Keep your abdominal muscles tight. Hold the position longer as you get stronger.

Do not: Slide your hips down lower than your knees. Do not let your knees move forward over your toes.

QUADRICEPS TIGHTENING

Just sit on the bed with your legs straight, put a folded towel under the knees and press it with the knees. You will feel the tightening of the front thigh muscles and hold it for ten seconds.

KNEE EXERCISES SHOULD NOT BE DONE IN PAINFUL PERIOD