Knee Exercises - University of Rochester Medical Center

APPENDIX V

Nine Exercises for Knees

Your personalized exercise program (this section is meant to be removed so you can post or keep it in a convenient location)

Perform the checked exercises: ______ times every day

Other instructions: _________________________________________________________________________________

_________________________________________________________________________________

1

2

3

Ankle Pumps

4

Short Arc Quads

7

Heel Digs

To strengthen and maintain ankle

mobility

To strengthen your thigh muscles

(quadriceps)

To strengthen your hamstring muscles

The exercise: Flex your ankle up

The exercise: Place a rolled towel

dig your heel into the floor and

and down by bringing toes up

under you knee. Raise foot to

back towards yourself.

toward your head and then point-

straighten your knee, then slowly

ing toes down as far as you can.

lower foot.

Repeat: ______ times each leg

Repeat: ______ times each leg

Quad Sets

5

Straight Leg Raise

The exercise: Sit in a chair and

Repeat: ______ times each leg

8

Seated Knee Extension

To strengthen your thigh muscles

To strengthen thigh muscles

To strengthen your thigh muscles

(quadriceps)

(hip flexors)

(quadriceps)

The exercise: Tighten muscles in

The exercise: Keep knee straight

The exercise: Sit on chair or bed.

front of thigh by pushing the back

and lift entire leg off bed. Let leg

Straighten knee as far as you can,

of your knee down into bed. Hold

down slowly. (Keep the opposite

then slowly bend knee as far as it

for a count of 5 and then relax.

knee bent with foot resting on bed.)

will go.

Repeat: ______ times each leg

Repeat: ______ times each leg

Repeat: ______ times each leg

Heel Slides

6

Hamstring Stretch

9

Standing Knee Flexion

To strengthen hamstring muscles and

maintain knee mobility

To stretch the hamstrings (tendons in

back of the knee)

To strengthen muscles in the back of

thigh (hamstrings)

The exercise: Lying with outstretched

The exercise: Sit on couch or bed

The exercise: Stand, holding on to

legs, slowly bend the knee by sliding

with one leg out straight. Lean

a steady surface (like a dresser or

your foot toward you. Slide back to

forward towards your foot with a

countertop). Bend your knee as far

the starting position.

straight back until stretch is felt.

as you can, then lower slowly.

Repeat: ______ times each leg

Repeat: ______ times each leg

Repeat: ______ times each leg

HIGHLAND HOSPITAL

STRONG

H E A LT H

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