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.
