MyHealth.Alberta.ca Network

Knee: Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Quad sets

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slide 1 of 9, Quad sets,

Sit with your leg straight and supported on the floor or a firm bed. (If you feel discomfort in the front or back of your knee, place a small towel roll under your knee.)
Tighten the muscles on top of your thigh by pressing the back of your knee flat down to the floor. (If you feel discomfort under your kneecap, place a small towel roll under your knee.)
Hold for about 6 seconds, then rest for up to 10 seconds.
Do 8 to 12 repetitions several times a day.

Straight-leg raises to the back

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slide 2 of 9, Straight-leg raises to the back,

Lie on your stomach, and lift your leg straight up behind you (toward the ceiling).
Lift your toes about 15 centimetres off the floor, hold for about 6 seconds, then lower slowly.
Do 8 to 12 repetitions.

Straight-leg raises to the outside

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slide 3 of 9, Straight-leg raises to the outside,

Lie on your side, with your injured leg on top.
Tighten the front thigh muscles of your injured leg to keep your knee straight.
Keep your hip and your leg straight in line with the rest of your body, and keep your knee pointing forward. Do not drop your hip back.
Lift your injured leg straight up toward the ceiling, about 30 centimetres off the floor. Hold for about 6 seconds, then slowly lower your leg.
Do 8 to 12 repetitions.

Straight-leg raises to the back

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slide 4 of 9, Straight-leg raises to the back,

Lie on your stomach, and lift your leg straight up behind you (toward the ceiling).
Lift your toes about 15 centimetres off the floor, hold for about 6 seconds, then lower slowly.
Do 8 to 12 repetitions.

Straight-leg raises to the inside

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slide 5 of 9, Straight-leg raises to the inside,

Lie on the side of your body with the injured leg.
You can either prop your other (good) leg up on a chair, or you can bend your good knee and put that foot in front of your injured knee. Do not drop your hip back.
Tighten the muscles on the front of your thigh to straighten your injured knee.
Keep your kneecap pointing forward, and lift your whole leg up toward the ceiling about 15 centimetres. Hold for about 6 seconds, then lower slowly.
Do 8 to 12 repetitions.

Heel dig bridging

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slide 6 of 9, Heel dig bridging,

Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. Your knees should be bent about 90 degrees.
Then push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
Hold for about 6 seconds as you continue to breathe normally, and then slowly lower your hips back down to the floor and rest for up to 10 seconds.
Do 8 to 12 repetitions.

Hamstring curls

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slide 7 of 9, Hamstring curls,

Lie on your stomach with your knees straight. If your kneecap is uncomfortable, roll up a face cloth and put it under your leg just above your kneecap.
Lift the foot of your injured leg by bending the knee so that you bring the foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
Slowly lower your leg back to the floor.
Do 8 to 12 repetitions.
With permission from your doctor or physiotherapist, you may also want to add a cuff weight to your ankle (not more than 2.3 kilograms). With weight, you do not have to lift your leg more than 30 centimetres to get a hamstring workout.

Shallow standing knee bend

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slide 8 of 9, Shallow standing knee bend,

Stand with your hands lightly resting on a counter or chair in front of you. Put your feet shoulder-width apart.
Slowly bend your knees so that you squat down like you're going to sit in a chair. Make sure that your knees don't go in front of your toes.
Lower yourself about 15 centimetres (6 inches). Your heels should stay on the floor at all times.
Rise slowly to a standing position.
Repeat 8 to 12 times.

Heel raise

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slide 9 of 9, Heel raise,

Stand with your feet 8 to 10 centimetres (3 to 4 inches) apart, with your hands lightly resting on a counter or chair in front of you.
Slowly raise your heels 2.5 to 5 centimetres (1 to 2 inches) off the floor while keeping your knees straight. Hold for about 6 seconds, then slowly lower your heels to the floor.
Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.