Knee rehab exercise, Pg4

Page 4 of knee rehab exercise follows which details more good knee exercises after an injury and/or treatment. Links to other pages on exercises for knees immediately follow.
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Rehab exercise, knee pg4

Knee exercises

Arthritis knee exercise

Note on PRE: Progressive Resistance Exercise -> Initially do 1 - 3 sets of 5 - 10 reps. Add extra sets on some days, reps on other days. When you can complete 3 sets of 10 with little difficulty, do 3x15 next session, then 3x20 next session. When you can complete 3x20 with little problem, add resistance, between 1 - 2 pounds, return to 3x10 and cycle up. Work your way back up to 3x20 then add another 1 - 2 lbs. Repeat cycle.

Note on ICE: If needed, apply ice to injured area before and after exercise to reduce swelling, pain, and reduce the chances of aggravating the condition. I often use a bag of frozen peas wrapped in large handkerchief.

Click to go from knee rehab exercise to Home 19) SIDE STEP UPS: Stand sideways to step with involved leg. Step is between 3 - 6 inches. Put involved foot on step and slowly lift body weight with involved leg. Gradually lower body back to start position, touching heel on ground. Repeat by slowly lifting body with involved leg. Increase reps from 3x10 to 3x15 to 3x20. Then increase step height 2 to 3 inches and start all over again with 3 x 10 reps, increasing to 3 x 20.

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20) FRONT STEP UPS: Same as SIDE STEP UPS except start with slightly higher step, 4 - 6 inches. Step up on box with involved leg then with uninvolved leg. Step back down first with involved leg followed by uninvolved leg. Proceed as directed in Side Step Ups above.
21) BALL SQUEEZE: Seated on edge of chair, put an 8 - 10” rubber ball between knees. Contract inner thigh muscles slowly, squeezing ball as tightly as possible. Hold for 5 to 10 seconds. Relax and repeat as directed.
Click to go from knee rehab exercise to Home 22) HEEL RAISES: These constitute an excellent knee rehab exercise because they strengthen calves and back of knee. Don on a block, they also stretch same muscles.

Stand with feet shoulder width apart. Your toes are pointed forward. Raise up on toes. Lift heels off floor as high as you can. Hold for 1 count. Slowly lower to start position. Progress by increasing reps. Then place balls of feet on an elevated 2 - 4” board. Finally, progress to one-legged heel raises.

23) SLIDE BOARD: Begin at one end of slide board. Bend your knees. One foot is pressed against block. Stay in a squatting position, using outside leg to push body sideways across board, then sliding to opposite side. Bring both feet together when opposite block is reached. Repeat.

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