TOTAL KNEE EXERCISES

STRAIGHTENING EXERCISES

BENDING EXERCISE

BENDING EXERCISE

Monitor your symptoms before, during and after the exercises. Some discomfort is normal and to be expected but be moderate if any exercise or activity significantly increases your discomfort for more than 30 minutes afterwards.

Knee Flexion: Loop a towel or belt around your foot and use it to help bend your knee by sliding your heel toward your bottom. Do 10-20 reps. Hold the last rep for 1-2 minutes. Do 2-3 times per day.

Knee Extension Stretch: Place a pillow under your ankle and let your knee sag down to stretch it as straight as possible. Hold the stretch for 1-2 minutes. Do 2-3 times per day.

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Lie on your stomach with your knee and lower leg hanging over the edge of the bed to stretch your knee straight. Hold 1-2 minutes, 2-3 times per day.

Calf Stretch: Sit on your bed with your leg out straight and a towel looped under the ball of your foot. Gently pull your toes toward your nose. Lean forward with a straight back. Hold for 1 minute. Do 2-3 times per day.

Wall Slide Bending Stretch: Lie down and place foot of affected leg on the wall. Slide the foot down the wall to stretch the knee. You can use the other leg to help stretch if needed. Hold 1-2 minutes. Repeat 2-3 times per day.

Flexion: Knee bending can be done by sitting in a chair. Slide your foot backwards with the help of your other foot. Hold 1-2 minutes. Repeat 2-3 times per day.

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STRENGTHENING EXERCISES

Knee extension: Lie on your back with a pillow roll under your knee. Then lift your foot up by straightening your knee. Keep your knee on the pillow. Do 20-40 reps, 2 times per day. Add ankle weights as needed.

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Straight leg raise: Lie on your back with the involved leg straight and the other knee bent. While keeping your leg straight, raise your leg up as high as your other knee, then lower your leg slowly. Repeat 20-40 reps, 2 times per day. Add ankle weights as needed.

Hip adduction: Lie on your involved side with your top knee bent and resting on a pillow. While keeping your bottom leg straight, raise your bottom leg up toward the ceiling. Repeat 20-40 reps, 2 times per day. Add ankle weights as needed. Alternate Position: Can be done in standing

Hip abduction: Lie on your side with the involved leg on top and straight. While keeping your top leg straight, raise it up toward the ceiling. Repeat 20-40 reps, 2 times per day. Add ankle weights as needed. Alternate Position: Can be done in standing

Hip extension: Lie face down with a pillow under your stomach. While keeping your leg straight, raise your leg up toward the ceiling. Repeat 20-40 reps, 2-3 times per day. Add ankle weights as needed. Alternate Position: Can be done in standing

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Hamstring curls: Stand upright holding onto the wall. Curl your leg up behind you. Don’t allow your knee to come forward as you repeat 20-40 reps. Add ankle weights as needed. Do 2-3 times per day.

Calf Stretches: Stand with the foot on the involved side flat on the floor behind you and the other foot forward. Lean forward against the wall while keeping your rear heel down on the floor to stretch your calf. Hold for 30-60 seconds. Do this stretch with the rear knee straight and again with the knee bent. Repeat 2-3 times per day.

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Hamstring Stretch: Lie on your back. Clasp both hands behind one thigh then raise your foot up in the air keeping your knee straight. The other leg can be kept straight on the bed or the knee can be bent with the foot on the bed for comfort. Hold 30-60 seconds. Stretch both sides. Do 2-3 times a day. Alternate position: Sitting with leg straight on a chair and toes up, lean forward while keeping your back straight.

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Single Leg Balance: Start on level floor then progress to standing on a pillow. Progress from using your arms for support to no arm use. Hold the position for as long as you can, up to 60 seconds. Do 2 reps, 1-2 times per day.

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Standing Heel / Toe Raises: Stand holding onto a wall or countertop. Raise your heels up as high as possible by coming up onto your toes. Come back down and then raise your toes as high as possible by standing on your heels. Do 20-40 reps, 1-2 times per day.

Wall Slides: Lean your back against the wall with your feet forward and shoulder width apart. Carefully slide down the wall until you feel your front thigh muscles working well. If pain-free, hold for 30-60 seconds. Do 2 reps, 1-2 times per day. Alternate Exercise: Hold onto counter and do mini squats

Forward Step Ups: Step up forward with the operated leg, then step back down onto your good leg. Do 10-20 reps, 1-2 times per day.

Side Step Ups: Step up sideways using the operated leg, then step back down onto your good leg. Do 10-20 reps, 1-2 times per day.

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