Knee exercises

Exercise 1: Quad Sets (Simple)

Good for:

Strengthening the quadriceps without putting stress on the knee joint, ideal after knee surgery.

Targets:

Quadriceps.

Equipment Needed:

None.
Towel Roll (Optional)

Instructions:

Sit or lie flat on your back with your leg extended.
Tighten your thigh muscles by pushing the back of your knee down toward the floor.
Hold the contraction for 5-10 seconds, then relax.
Repeat 10-15 times for each leg, working up to 2-3 sets.

Progression:

As your strength improves, increase the hold to 15 seconds for each contraction.

Post-Exercise Feel:

You should feel the muscles in your thighs tightening. If you feel any sharp pain or discomfort, stop and speak with your physiotherapist.

Precautions:

Ensure your movements are controlled and avoid over-contracting the muscles. Stop immediately if sharp pain occurs.

Exercise 2: Heel Slides (Simple)

Good for:

Increasing knee range of motion following surgery.

Targets:

Hamstrings, quadriceps.

Equipment Needed:

None, just a mat or smooth surface.

Instructions:

Lie on your back with your legs extended.
Slowly slide one heel towards your buttocks, bending your knee as far as is comfortable.
Hold for a few seconds, then slowly slide the heel back to the starting position.
Perform 10-15 repetitions on each leg, aiming for 2-3 sets.

Progression:

As your knee becomes more flexible, increase the bend each time you perform the slide.

Post-Exercise Feel:

You may feel tightness in your knee and hamstrings, which should ease over time. Stop if you experience any sharp pain.

Precautions:

Ensure slow and controlled movements. Avoid pushing your knee into a range of motion that causes discomfort or pain. Stop immediately if sharp pain occurs and consult your physiotherapist.

Exercise 3: Step-Downs (Moderate)

Good for:

Strengthening the quadriceps and improving knee stability during movement.

Targets:

Quadriceps, glutes, hamstrings.

Equipment Needed:

A low step or sturdy platform.

Instructions:

Stand on a low step with one foot, keeping your body upright.
Slowly lower the other foot down to the floor by bending the knee of the supporting leg.
Once your foot touches the ground, press back up to the starting position.
Perform 8-10 repetitions on each side, working up to 2-3 sets.

Progression:

To increase difficulty, use a higher step or add ankle weights.

Post-Exercise Feel:

You should feel your quadriceps and glutes working. If you experience knee pain, lower the height of the step or stop and consult your physiotherapist.

Precautions:

Ensure the step is sturdy and stable. Perform the movement slowly and with control. Avoid using a step that is too high, which could strain your knee. Stop immediately if sharp pain occurs.

Knee exercises

Exercise 1: Quad Sets (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 2: Heel Slides (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 3: Step-Downs (Moderate)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

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