Knee exercises

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General Advice
• Try to stand and walk as normally as possible. Your physiotherapist will help you to use any walking aid correctly if they are required.
• If lying down on your back, try not to place a towel under the knee as this can lead to some muscles becoming tight.
• Avoid wearing a support all the time. If required, it should be used for periods of higher activity, such as sport.
• If swelling persists, wrap a bag of ice in a wet towel and put it on your knee for 15 – 20 minutes. Repeat up to 3 – 4 times per day.

Complete the following exercises _____ times each day. Stop any that feel unsuitable, and do not push through pain.

Exercise 1
1. Sitting or lying on your back
2. Squeeze your buttocks together.
3. Hold for 5-10 seconds then relax.
Repeat ____ times.

Exercise 2
1. Sit or lie on a firm flat surface with the knee of your affected leg out in front of you.
2. Straighten your affected leg as much as possible by tightening the muscles on top of your thigh.
3. Hold for 5 seconds, then relax.
Repeat _____ times.

Exercise 3
1. Lie down on your back.
2. Bend the unaffected leg, and keep the affected leg straight.
3. Straighten the affected leg as much as possible, tightening the muscles on top of the thigh.
4. Raise your heel off the surface approximately four inches.
5. Hold for five seconds, then slowly return to the starting position and relax.
Repeat _____ times.

Exercise 4
1. Sit on a firm chair with your feet on the floor.
2. Bend the knee of your affected leg by sliding your heel backwards towards the chair.
3. Hold for 3 seconds, then try to bend your knee slightly further.
4. Relax your leg forwards.
Repeat ____ times.