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Knee Exercises (DOC)

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					                            KNEE EXERCISES – J HATCH MD FRCSC


Quadriceps Sets
  Sit on a firm, comfortable surface
    with your knee straight
  Contract your quadriceps (feel your
    kneecap move towards you) and press
    your knee into the floor
  Hold for 10-15 seconds, then relax
  Repeat 5-10 times, 3 sets/day
  These can also be performed when
    standing to help straighten your knee


Straight Leg raises
  Lie on a firm, comfortable surface
  While doing a “quads set”, lift your foot
     8-10” above the ground
  Hold 10-15 seconds, then slowly relax
  Repeat 5-10 times, 3 sets/day
  To relieve monotony, draw the
     alphabet in the air with your big toe
  Draw a different letter with each repetition
  If your back hurts, try sitting up with your back
     supported against a couch or wall

    To further strengthen your quadriceps,
     repeat while wearing ankle weights
    Start with 1-2 lbs and be sure to increase
     the repetitions before adding more weight


Short Arc Knee Extensions
  Place a roll under your knee
  Tighten your quadriceps to
    fully straighten your knee
  Hold 10-15 seconds, then slowly relax
  Repeat 5-10 times, 3 sets/day
  Add ankle weights as above


Hip Abductor Strengthening
  Lie on your side with your knees straight
  Lift your leg sideways about 18-24”
  Hold 10-15 seconds then slowly relax
  Repeat 5-10 times, 3 sets/day
  Add ankle weights as above
                                 KNEE EXERCISES – J HATCH MD FRCSC


Wall Sits
 Stand with your back against a wall
 Slide down the wall until your feet are
     Approximately 18” from the wall
 Slowly lower yourself until you are in the
     “sitting position”
 Don’t let your hips slide lower than your knees
 Hold for 20-30 seconds before sliding back up
 Use a chair on either side of you to help regain
     the standing position when you first start these
     as you may have difficulty standing back up!


Hip Extension Strengthening
  Lie on your stomach on a firm surface
  Lift your knee off the ground while keeping
     your knee straight and your toes pointed
  Hold 10-15 seconds then slowly relax
  Repeat 5-10 times, 3 sets/day
  Add ankle weights as tolerated


Toe Presses
  Stand with your knee straight
  Press up on to your toes
  Hold 10-15 seconds, then slowly relax
  Repeat 5-10 times,3 sets/day
  Start by using both feet and progress to
    single leg toe presses



Leg Presses
  Start with light weights!
  Begin with your knee bent to 90 degrees
  Push the plate until your knee is almost straight
  Slowly return to your starting position
  Repeat 10 times – up to 3 sets
  Adjust the arc of knee flexion so that you
    avoid knee pain, only your quads should ache!




    Arthroscopic Surgery  Minimally Invasive Joint Replacement  Foot & Ankle Surgery  Fracture Treatment

                                                  2                                             JPH 10-07

				
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posted:8/14/2011
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