Exercise 1.
Static quadriceps exercise. This can be done when others cannot, such as when you are visiting, standing or just after your operation. It activates the large quadriceps muscles at the front of the thigh & helps the knee remain stable when it is close to being completely straight. Have the knee straight, tense up the front muscles of the thigh as if you are trying to straighten the knee & lift the heel. Hold for a few seconds then relax. Try not to tense up the buttock muscles or to try too hard. Sometimes doing the exercise with both legs at the same time will give the affected knee the right idea.
Exercise 2.
Sit with your knee bent over a rolled up towel, high enough to be able to lift the heel off the ground. Tighten up the knee muscles & lift your heel off the ground. Keep your knee firmly down on the roll. Hold for a few seconds, trying to get the heel as high as you can, relax & repeat. People with patellar (kneecap) problems may need to avoid this exercise if it causes pain.
Exercise 3
Straight leg raise. Sit or lie with the leg out straight. Tighten the thigh muscles, straighten the knee & lift the whole leg six inches (15cm) up off the bed or floor. Hold for three seconds then lower slowly.
Exercise 4
Passive knee stretches. Sit or lie with your leg out in front of you. Put the heel up on a block or pillow so that the knee hangs in mid air. Let the knee stretch for five minutes, or less if it is too painful.
Exercise 5
Knee bends on the bed. You can use a board for this exercise, and at home you can use a tray. Keep the heel down on the board& slide the foot towards you, bending the knee. Hold it at the full bend for three seconds then release
Exercise 6
Knee bends in the chair. Sit in a chair with your foot on the ground. Slide the foot firmly towards you & then release. Hold for three seconds each time in the fully bent position. Do not allow your hips to move, just the foot.
Exercise 7.
Tiptoes . This exercise strengthens your calf muscles & makes walking, climbing stairs,and standing less tiring. Hold on to a counter or table for support& rise up on your tiptoes. Hold for ten seconds. Lower slowly.
Exercise 8,
Quadriceps setting
Sit on a chair. Pull your toes up, tighten your thigh muscle& straighten your knee. Hold approximately 5 secs & slowly relax your leg. Bend leg backwards under chair as far as you can & hold 5 sec. Slowly relax your leg. Repeat 10 times with both legs.
Exercise 9
Face the wall pointing straight towards the wall. Make sure that your heel in not turned inward or the forefoot turned outward. The forefoot & the heel should be in straight alignment. Lean forward towards the wall to stretch the calf muscles.
Exercise 10
This is just one way to stretch the anterior quadriceps muscles
Exercise 11
Stand on one leg & balance. Do with eyes closed if too easy.
Exercise 12
Sit on the floor with your legs bent, feet on the floor & your forearm (or a large ball) supported between your knees. Squeeze your knees together Hold for 5 secs.
Repeat 5 times. Sit on a chair if you can’ t sit on the floor.
Exercise 13
Lying on your back with one leg straight& the other bent (you can vary the exercise by having your foot pointing upwards, inwards or outwards). Exercise your straight leg by pulling the toes up, straightening the knee & lifting the leg 20cm off the bed. Hold 5 secs – slowly relax. Repeat 10 times with both legs.
Exercise 14
Lie face down with your hips straight & knees together.
Bend your knee as far as possible keeping hips straight& ankle flexed. Hold approximately 5 secs.
Exercise 15
Lie on your back with your legs straight. Bend your ankles & push your knees down firmly against the bed. Hold 5 secs – relax. Repeat 10 times.
Exercise 16
Lie on your back. Bend your leg & bring your knee towards your chest. Hold 5 secs& slow relax your leg. Repeat 10 times.
Exercise 17
Lying on your back, bend one leg& put your foot on the bed& a rolled-up towel under the other knee. Exercise your straight leg by pulling your foot & toes up, tightening your thigh muscle& straightening the knee (keep knee on the towel). Hold approx. 5 secs & slowly relax. Repeat 10 times with each knee.
Exercise 18
Lying on your side with your legs bent; take hold of the ankle of your upper leg using a strap. Gently draw your foot towards your buttock. Feel the stretch in the front of you thigh. Hold 20 seconds. Repeat 10 times with each knee
