Knee Exercises
Knee and Calf:
- Hold the top of your left foot with right hand and gently pull heel toward buttocks. Hold for 30 seconds. Repeat with other leg.
- Stand close to a solid support, and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. Slowly move your hips forward, keeping your lower back flat. Hold for 15 to 30 seconds. Do not bounce.
Hamstring:
- Sit down and straighten your left leg. The sole of your right foot should rest next to the inside of your straightened leg. Lean slightly forward and touch your foot with your fingers. Keep your left foot upright with the ankle and toes relaxed. Hold for 30 seconds. Repeat with right leg.
- Pull your right leg toward your chest. If possible, keep the back of your head on the floor. Try to keep your lower back flat. Hold for 30 seconds. Repeat with your left leg.
Quadriceps:
- Lying flat on the floor, slowly raise and lower your straight leg up to about 90 degrees. Do 3-4 sets of 20 repetitions, adding ankle weights as you progress. Leg extensions on a variety of gym equipment are also good. Take care to avoid more than 20 degrees of flexion as this will put excessive pressure on the knee.
Adductors (the muscles of the inner thigh):
- Lying on your side, raise your leg off the floor 12",or so. Do 3-4 sets of 15 repetitions, adding weights as you get stronger. Be careful not to overdue it as a strained adductor can take years to heal.
Abductors: (the outer thigh muscles):
- Lie on your side. Raise the higher leg about 24". Repeat 15 times, doing 3-4 sets. Again, weights can be added as progress warrants.
Calves:
- 100 toe raises daily, both straight and bent leg.. Standing on a step with your heel hanging off the back, raise yourself up on your toes slowly. As you get stronger, do these, one foot at a time.
HAMSTRINGS
Straight-Leg Raise
- Lie with one leg resting on the floor and the other thigh flexed up toward the ceiling.
- Holding your thigh with your hands, slowly straighten your knee until you feel a gentle stretch along the back of your thigh (hamstrings).
- Hold 10 counts, then relax.
- Do 10-15 repetitions with each leg.
Foot-On-Box Stretch
- Stand with a normal curve in the low back, midback and neck areas.
- Place one foot on a step, bench or stool, keeping the knee almost straight and foot flexed back slightly.
- Slowly lean forward until you feel a gentle stretch along the back of your thigh.
- Hold 10 counts, then relax.
- Do 10-15 repetitions with each leg.
QUADRICEPS
Same Hand, Same Foot
- Stand with a normal curve in the low back, midback and neck.
- Grab your foot and pull it behind your back, until you feel a gentle stretch along the front of your thigh (quadriceps).
- DO NOT PULL THE FOOT TOWARD YOUR SEAT OR TWIST IT TO THE SIDE.
- Hold 10 counts, then relax.
- Do 10-15 repetitions with each leg.
HIP FLEXORS
Chair Stretch
- Kneel on one leg with the other leg straight out in front of your body.
- Keeping a normal curve in the lower back, midback and neck, slowly bend the lead leg until you feel a gentle stretch along the top, front of the thigh you are kneeling on.
- DO NOT LEAN FORWARD OR BEND THE LEAD LEG MORE THAN 90°.
- Hold 10 counts, then relax.
- Do 10-15 repetitions with each leg.