This exercise works the knee and the achilles tendon. It requires
the knee to straighten and raise the body. To do this exercise,
use a platform or several large books to make the step-up six
to eight inches. Stand in front of the step, and step up with
your right leg. Do not lock your leg. Try to hold the position
for three seconds before stepping back down. Switch legs and
repeat. Do ten repetitions with each leg.
This exercise puts your entire weight on your knee. To do this exercise,
use two chairs to help you balance. Stand on your right leg with
your left leg out in front. Lower yourself slowly to form the
45 degree thigh angle shown. Do not go any further. Hold for
five seconds and stand. Repeat five times with each leg, switching
legs after each time. You may use your arms to help you lift.
This sidestep position places all of the body's weight on the knee.
To do this exercise, use a platform or several large books to
make a six-to-eight-inch step. Stand next to the step and using
your right leg, step up. Do not lock your legs. Hold the position
for three seconds before stepping back down. Switch legs and
repeat. Do ten repetitions with each leg.
This exercise is a simple flexion exercise for the knee. To do this
exercise, stand behind a chair, with one arm on the back of the
chair. This will help you balance. Flex your left leg up to 90
degree angle, hold for ten seconds, then go back to the starting
position. Switch legs, then do ten repetitions with each leg.
This can also be done with ankle weights.
This is an advanced exercise that works the entire knee area. However,
this exercise does place your body weight on a single knee, you
may want to be cautious. You could use the back of a chair as
a crutch if needed. If you have patellar tendinitis, quadriceps
tendinitis, anterior knee pain, or if you are recovering from
ACL repair, you should avoid this exercise for right now. To
do this exercise, start with the right leg extended as shown.
Go forward slowly and carefully until the left knee touches the
ground. Hold this stretch for five seconds, then go back to the
starting position. Use a small recovery step on the way back
up. Switch legs and repeat. Do ten repetitions with each leg.
NOTE: We recognize that people will diagnose and treat themselves.
We have provided this medical information to make you more knowledgeable
about nonsurgical aspects of care, the role of exercise in your long-term
recovery, and injury prevention. In some cases exercise may be inappropriate.
Remember, if you diagnose or treat yourself, you assume the responsibility
for your actions. You should never do any exercise that causes increased
pain. You should never do any exercise that places body weight on a
weakened or injured limb or back.
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