Knee rehab exercise

This page on knee rehab exercise details a couple of dozen good knee exercises after an injury and/or treatment.

Note 1: Make sure to get medical clearance before doing any knee exercises.

Note 2: For progressive resistance exercise (PRE)-> Begin all PRE’s doing 1 - 3 sets of 5 - 10 repetitions. Add sets on some days, reps on other days. When you can do 3 sets of 10 with little problem, progress to3x15 next session, then 3x20. When you can do 3x20 with little difficulty, add resistance, 1 - 2 pounds, return to 3x10. Work your way back up to 3x20 add another 1 - 2 lbs. Repeat cycle.

Note 3: It’s probably helpful to apply ice to injured area before and after exercise to reduce pain, swelling, & reduce the chances of exacerbating condition. Ice bags may be used.Place over a wash cloth, for 15 - 20 minutes. I often use a package of frozen peas. Ice massage can also be used. Massage the area with ice cup until it becomes numb. Between 4 to 10 minutes should do.

Click to go from knee rehab exercise to Home 1) Heel Slides: Sit on a smooth surface. Pull heel of injured leg toward buttocks, flexing knee as much as possible. Hold and straighten leg by sliding heel down. Use your hands to apply pressure on leg above kneecap, trying to straighten knee as much as possible. Do 30 times, 1 - 3 times daily.

2) Passive Knee Flexion: While seated on table or chair, slowly push involved foot back as far as tolerable with opposite leg. Hold position 5 seconds then slowly relax. Repeat 30 times, 2 - 3 times daily.
3) Hamstring Stretch: Knee rehab exercise should assure back of knees (hamstrings) are supple and flexible. Sit with legs straight, heels resting on a rolled up towel or book. Gradually lean over involved leg touching toes with hands. Hold for 10 - 30 seconds then gradually return to start. Repeat as often as possible.
Click to go from knee rehab exercises to Home 4) Straight Leg Raises - SLR (Supine): Lie on back or sit with hips flexed less than 90 degrees. Flex ankle to 90 degrees then tighten thigh muscles and raise leg up. Keep knee straight. Lift involved leg 12” - 18” off floor and hold 1 second. Gradually lower leg to floor. Repeat and progress as recommended under PRE.
Click to go from knee rehab exercises to Home 5) Straight Leg Rises (Abduction): Repeat process in Supine SLR. Lie on uninvolved side and raise injured leg 10 - 18” off floor. Repeat and progress as recommended under PRE.
Click to go from knee rehab exercise to Home 6) Straight Leg Rises (Adduction): Repeat process in Supine SLR. Lie on involved side and raise injured leg 6 - 12” off floor. Repeat and progress as recommended under PRE.
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LINKS to other related pages

Knee exercises

Arthritis knee exercise

Knee rehab exercise

Knee rehab exercise, pg3

Knee rehab exercise, pg4

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