Knee Exercises

These are a variety of exercise designed to strengthen the muscles surrounding your knee. Performed correctly the goal of these exercises is to help improve the alignment of the knee and the "tracking" of the knee cap.

REMEMBER: Your feet and legs must last your lifetime, so please commit to your healing process.

Quadriceps Squeeze Start by sitting on the floor with your legs straight out in front of your and supporting your back up against the wall. In this position simply engage your upper thighs, tightening the quadriceps muscle. Watch your knee and see how your kneecap slides upwards. Notice if goes straight up or shifts to either side. Hold for count of 10. Relax for count of 3. Do 10 repetitions. You can do this several times throughout the day. You can build up to 2 or 3 sets of 10 repetitions at a time.
		Straight Leg Lifts
		Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks. Safety Tip: Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept slightly bent with foot on floor.

		Short Leg Lifts
		Sit or lie on floor. Place a rolled up towel under your thigh for support. Keep you leg straight and raise your foot about six inches off the floor. Hold for 5 seconds. Slowly lower your foot, bending your knee. Do 10 repetitions. Switch sides.

		Sitting Knee Squeeze
		Sit straight up in a chair. Take a Regular bed pillow and fold it in half. Place this between the knees. Squeeze the pillow with both knees and hold for 5 seconds. Repeat this 10 times. Repeat this exercise Standing to increase difficulty. Stand up against the wall with your feet about 1 to 2 feet away from wall and slowly slide down, bending the knees to a small sitting position.