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Knee exercises

 1) Quadricep strengthening :- Sit on a kitchen or dining chair with your knees bent to 90 degrees. Lift the toes of your right foot towards you, then straighten the leg. Hold this position for a count of three and then lower. Repeat 10 times and then with the other leg. To increase the effectiveness, add an ankle weight (available at www.physio_med.com) or increase the number of repetitions.

Variations :- If you have a bad back, this exercise may be difficult when sitting. Try lying on the floor preferably on a mat. Place a pillow or rolled towel under your knee so it is flexed to 10-20 degrees. Pull you toes towards you and straighten the leg. Hold for a count of three and then lower. Repeat with the other leg.

Useful for:- Strengthening the quadriceps muscle, which is most important in the stabilisation of the knee, this is important to almost all knee problems.

 

2) Quadriceps and balance:- Stand next to something, you can hold onto if necessary, such as a mantelpiece or banister rail. Raise one foot off the floor so you are standing on one leg. Now bend the leg you are standing on 10-15 degrees, stop and then slowly straighten. Repeat 5 times and then on the other leg. When you can do this easily, on one leg, try it with your eyes shut! Be ready to hold on

Useful for:- Improving buttock and quadriceps strength, improving balance and co-ordination.


The self help exercises presented here are offered as examples of what may be of value to patients. Exercises are of most use when they are prescribed in relation to a specific diagnosis and as part of a treatment plan. The number of repetitions and the frequency with which they are carried out will be different for each patient. Andrew Gilmour and Associates suggest that you should visit a properly qualified clinician before embarking on a exercises.


 

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