This home exercise program demonstrates 18 exercises that can increase knee motion and strength. The program is useful for patients who have knee arthritisknee arthritis and also for patients recovering from knee replacement surgeryknee replacement surgery. They are performed while lying in bed, sitting in a chair and standing. Consistent effort will produce the best results. You may consider performing the lying down exercises in the morning and evening while in bed, and the sitting and standing exercises during the day. You should exercise your good leg as well. After exercising the knee, consider using an ice packice pack to control any swelling.
Knee Exercises While Lying
Ankle Pumps: Push your foot all the way down, followed by pulling your toes all the way up. Repeat 15 times.
Heel Slides: Bend your knee toward your buttocks by sliding your heel. Keep the heel on the bed at all times. Next, slide your leg back down flat. Repeat 10 times.
Straight leg Raises: Tighten your thigh muscles and lift your leg 4 inches off the bed. Keep the knee as straight as possible. Hold for 10 seconds then lower the leg. Repeat 10 times.
Quad Sets: Place a towel under your ankle and keep your leg straight. Slowly tighten the muscles on the front of the thigh. Imagine that you are pushing the knee cap into the bed. Hold for 7 seconds then slowly release the muscles. Repeat 10 times.
Lying Knee Extension: Move the towel to under your lower thigh. Straighten the knee and lift your foot off the bed. Hold for 7 seconds then lower your foot to the bed. Repeat 10 times.
Gluteal Sets: Tighten the buttock muscles by squeezing them together. Hold the squeeze for 7 seconds. Repeat 10 times.
Hamstring Sets: Slightly bend your exercising knee, while keeping the other leg flat on the bed. Slowly tighten the muscles on the back of the thigh and hold them contracted for 7 seconds. Repeat 10 times.
Knee Exercises While Sitting
Knee Extension: Straighten your knee by lifting your ankle as much as you can. Hold the knee straight for 7 seconds then slowly lower the ankle. Repeat 10 times. As you get stronger, use an ankle weight (between one and ten pounds) to increase resistance.
Knee Extension with foot stool: Place your ankle on a stool or another chair. Tighten the front thigh muscles to push the knee toward the floor. Hold for 7 seconds then slowly release muscle tension. Repeat 10 times.
Assisted Knee Bend: Bend the knee as much as possible. Cross your legs with the good leg in front. Use your front ankle to push your surgery leg further back. Hold for 7 seconds then release the tension. Repeat 10 times.
Adductor Set: Place a towel or ball between your thighs. Squeeze the thighs together and hold for 7 seconds. Repeat 10 times.
Knee Exercises While Standing
Knee Bend: Bend your surgery knee so that your ankle rises toward the buttock. Hold for 7 seconds. Repeat 10 times.
Terminal Extension: Start with the knee slightly bent. Gently straighten the knee as much as possible by tightening your thigh muscles. Hold for 7 seconds. Repeat 10 times.
Heel Raises: Lift both heels off the ground. Hold for 3 seconds. Slowly return the heels to the ground. Repeat 15 times.
Toe Raises: Lift the toes off the ground. Hold for 3 seconds. Slowly return the toes to the ground. Repeat 15 times.
Hip Flexion: Slowly lift your knee up toward the shoulder while bending the hip. Hold for 3 seconds then slowly bring your foot to the ground. Repeat 10 times.
Hip Extension: Slowly bring your surgery leg backwards, keeping your knee straight. Hold for 3 seconds. Return your foot to the ground. Repeat 10 times.
Hip Abduction: Slowly bring your surgery leg out to the side. Hold your balance for 3 seconds. Return your foot to the ground. Repeat 10 times.