Knee Exercises

| Quadriceps Isometrics:

 Position:

Lie flat on the back with one knee bent and exercising leg straight. Keep one small ball or a towel roll under the exercising knee.

 Exercise:

Press the ball down with around 40%-60% of your force; hold for 2-3 seconds or as prescribed and then release. Heel should not be lifted off the bed.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| VMO Strengthening:

 Position:

Lie flat on the back with one knee bent and the exercising leg straight. Keep the exercising leg 25-30 degrees bent by keeping a ball or pillow underneath. Keep the leg relaxed and breathe normally.

 Exercise:

Straighten the exercising knee by lifting the lower leg up. Keep the knee resting on the ball. Hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

|Straight Leg Raise:

 Position:

Lie flat on the back with normal breathing.

 Exercise:

Lift one leg till 40-60 degrees, hold for 2-3 seconds and then relax. 

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Knee Extension:

 Position:

Sit on a high chair with back straight and legs hanging down.

 Exercise:

Straighten the exercising leg by extending the knee. Hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Knee Curls:

 Position:

Lie on your tummy facing downwards. Breathe normally.

 Exercise:

Bend the exercising knee as far as possible without stressing it. Relax slowly.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Hip Extension:

 Position:

Lie on your tummy facing downwards. Keep the exercising leg bent 90 degrees at the knee. Breathe normally.

 Exercise:

Lift the bent knee 5-8 cm off the bed. Hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Adductor Strengthening:

| Hamstring Isometrics:

 Position:

Sit on a chair with back straight and feet on the floor. Keep a ball or a towel roll as shown in the image.

 Exercise:

Press the ball with your heel by bending the knee. Apply 40%-60% of your force, hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.