This exercise strengthens the upper leg muscles that support the knee
joint. It can be done while recovering from a knee injury because
it doesn't require any knee bending. To do this exercise, use two
chairs, or a chair across from a couch. Raise your leg slowly, no
more than 12 inches, keeping it straight during the motion. Hold
for ten seconds, then return to the starting position. Repeat this
exercise 10 times for each leg.
The supporting muscles in the leg are strengthened with this exercise.
It does not require any movement in the knee joint area. To do this
exercise, start by lying on your back with your left leg bent upward.
Keep your right leg completely extended straight out. Slowly raise
your right leg to about a 45 degree angle, keeping the leg locked
straight. Hold for five seconds then slowly lower to the flat, resting
position. It is not necessary to take the leg straight up to ninety
degrees. Repeat this motion 20 times. Then, switch to your left leg.
This exercise is an adduction because the movement is inward. To do this
exercise, start with one foot above the chair, and one below resting
on the ground. Raise the straightened leg upward against the bottom
of the chair. Hold for ten seconds and then return the leg to the
floor. Repeat ten times, then switch legs.
The purpose of this exercise is to strengthen the supporting muscles
of the upper leg, even the outer thigh area. To do this exercise,
lay on your side with your lower leg bent behind you, as shown, for
balance. Slowly raise your upper leg while keeping it straight. Hold
this for five seconds, then slowly lower back to the starting position.
Do 20 repetitions, repeat with the other leg.
Not only is this a good stretch for your knees, but it is also good for
your lower back. To do this exercise, start on your back with your
legs outstretched. As you tuck both knees to the chest, put your
hands on the knee area on top of the shin. You may also place your
hands on the back of your thighs. Hold this position for ten seconds.
Go back to the starting position.
Your hamstrings stabilize the weight of your entire body. However, they
are prone to strain. This exercise improves the flexibility and strength
of the hamstring. To do this exercise, sit on the floor with your
left leg outstretched and your right leg bent. Reach out with both
hands toward the toes of your left foot. Do not bounce, just stretch
slowly. Hold the stretch for ten seconds. Go back to the starting
position. Do ten repetitions, then switch legs.
Too much sitting can shorten our hamstrings. This is another hamstring
stretch, where both hamstrings are stretched simultaneously. This
position can be better if bending the knee is uncomfortable for your
sore knee. To do this exercise, start with both legs extended. Slide
and extend your hands down toward your ankles, trying to keep your
palms pressed flat throughout the movement. Hold the stretch for
ten seconds, and repeat 20 times.
This exercise is a simple range of motion for the knee. It uses the weight
of the leg for resistance. This exercise helps increase flexibility
and it strengthens the hamstrings. To do this exercise, start by
lying on your stomach, with your upper body supported by your elbows.
Place one of your feet on a rolled-up towel and slowly raise it upward
six inches off the towel. Hold it for five seconds, then slowly return
to horizontal. Repeat twenty times, then switch legs. You can do
this exercise bringing your foot up to a 90 degree angle, or you
can use ankle weights also.
This exercise combines a straight leg raise with the rotation of the
leg. This works the lower quadriceps muscle. To do this exercise,
raise the leg in a straightened position about one foot off the ground.
Then with your toe up, rotate the foot to the left and then back
to the right. Hold for ten seconds. Go back to the starting position.
Repeat this exercise 20 times for 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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