Excercises for the knee

“Ensure your weight is within the health range. Being overweight places extra stress on the knee joint and contributes to knee pain. Regular excercise and a healthy diet are important.”

Supported Squats

Stand keeping your back straight, your feet flat on the floor and at about hip width apart. You can use a chair for additional support whan doing this excercise. Start to bend your knees slowly whilst keeping your body straight then return to standing position.

Knee extension

Sit on a suitable surface where you are able to support yourself. For extra comfort place a folded towel under your knee. Slowly raise your foot until your leg is extended then slowly return your leg to the start position. You can place a bean bag weight on your ankle for extra resistance.

Knee extension - quads

Use a towel or mat and lay face down on the floor, you can place your arms under your chin to support your head. With your toes resting on the floor and your knee touching the floor, flex and straighten your leg. Return to the start position.

Standing VMO

Vastus medialis (VMO) is structurally required to lock the knee joint into a fixed a fixed hinge so the knee joint is secure and strong.

Whilst standing place one hand on the thigh muscle above the knee. Place the other hand on the thigh just below the hip. Now contract the thigh muscle so the inside of the thigh is tight whilst the muscle on the outside of the thigh is relaxed.

Quad strength step up

It is far better that all knee excercises should be done by instruction from your physiotherapist.

You will need an excercise step. With one foot on the floor and the other on the step, straighten the leg that is on the step then return tho starting position.

Quad strength retro step

Using an excercise step behind you. Step backwards with one foot then the other. Step back to starting position and repeat.

Balance

You will need a balance board. Stand on the board with the leg you need to excercise then try to rotate the board in a clockwise then counterclockwise motion.

To contact Ann regarding possible treatment please fill in the form below. Please note that we can only reply to people who would be able to travel to our practice for treatment.