KNEE EXERCISES |
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KNEE EXERCISES
SET 1
Begin as soon as pain has decreased enough to permit light exercise.
EXERCISE 1
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Position: Lie on your back. Keep the injured knee absolutely straight.
Weight Used: None.
Action: Raise the injured leg to a 45-degree angle. Lower it slowly.
Do not relax the leg.
Repetitions: 15 times, 3 or 4 times daily.
EXERCISE 2
Begin when you are stronger and Exercise 1 can be performed without additional pain.
Position: As in Exercise 1, lie on your back. Keep the injured knee absolutely straight.
Weight Used: Drape the handles of a gym bag or flight bag over the ankle (see Figure 33). Add weight to it slowly as pain allows and strength increases.
Action: Raise the injured leg to a 45-degree angle. Lower it slowly.
Do not relax the leg.
Repetitions: 15 times, 3 or 4 times daily.
SET 2
EXERCISE 1
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Position: Stand, using a steady chair or wall as support if necessary.
Weight Used: None to begin with. As your strength increases and pain allows, use a gym bag and add weights.
Action: Raise leg to a 45-degree angle. Lower it slowly. Keep knee straight.
Repetitions: 15 times, 3 or 4 times daily.
EXERCISE 2
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Position: As in Exercise 1, stand and use a chair or wall for support.
Weight Used: None to begin with. As your strength increases and pain allows, use a gym bag and add weights.
Action: Lift leg to the side as far as possible, keeping the knee absolutely straight. Lower it slowly. Do not relax the leg.
Repetitions: 15 times, 3 or 4 times daily.
SET 3: QUAD-SETTING
Position: Sit on the floor. Place a couple of rolled-up towels under the knee.
Weight Used: None.
Action: Push the back of the knee into the towel as hard as possible, trying to keep the entire leg in contact with the floor (see Figure
34). Hold 5 seconds. Relax for 5 seconds.
Repetitions: 10 times, 3 or 4 times a day.
SET 4
EXERCISE 1
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Position: Sit on a high table with the back of the knee at the edge of the table. You may use towels to pad the back of the knee.
Weight Used: None.
Action: From a fully bent position, straighten the knee as much as possible and hold for 3 seconds. Lower leg and relax for 3 seconds.
Repetitions: 15 times, 3 or 4 times a day.
EXERCISE 2
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Begin when strength allows. Continue only as long as pain and swelling do not increase as a result of this exercise.
Position: Sit on a high table as in Exercise 1.
Weight Used: Drape the handles of a gym bag or flight bag over the ankle (see Figure 35). Add weight to it slowly as strength increases and pain allows.
Action: As in Exercise 1, straighten the knee as much as possible and hold for 3 seconds. Lower leg and relax for 3 seconds.
Repetitions: 15 times, 3 or 4 times a day.
SET 5
Position: Stand erect and balance by holding onto a stable piece of furniture or a wall.
Weight Used: None to begin with. Drape the handles of a gym bag or flight bag over the back of the ankle. Add weight to it slowly as strength increases and pain allows.
Action: Bend the leg backward as far as possible (see Figure 36).
Hold 5 seconds. Return to starting position. Rest 5 seconds.
Repetitions: 15 times, 3 or 4 times a day.
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