Muscle strengthening exercises suitable for those with knee issues such as:
- General aches and pains
- Arthritis
- Awaiting knee replacement
Exercises performed on a regular basis can strengthen your knee, improve flexibility and mobility. Begin with 5 to 10 repetitions of each exercise twice a day for the first week, then increase to 10 – 15 by week two, then move to 15-20 repetitions by week three. Supported with the daily steps, and movement.
How To Complete Exercises
Exercises performed on a regular basis can strengthen your knee, improve flexibility and mobility. Begin with 5 to 10 repetitions of each exercise twice a day for the first week, then increase to 10 – 15 by week two, then move to 15-20 repetitions by week three. Supported with the daily steps, and movement.
Thigh Squeezes
To build the quadriceps that attach to the knee. Lie on back – tighten muscles in the front of the thigh by pushing the back of the knee down towards the floor or bed. Hold for 5 seconds then release
Progress to leg extension lifts from seated. Extend leg from seated position and lift to height that feels comfortable using quads then release.
Side lying straight leg raises
Builds hip abductor muscles that stabilise the pelvis. Lie on your side – lift your leg straight up toward the ceiling, without allowing the pelvis to fall backwards try to keep hips stacked. Lower leg can remain bent for stability. Repeat 3 sets of 10.
Straight leg raises
Help to build quads and hip flexor muscles. This is especially important for regaining strength. Lie on your back and bend your uninjured knee so your foot is flat on the floor or bed. Tighten your injured side thigh and lift aiming for the height of your opposite knee. Hold for 2 seconds and slowly lower to start position.
Repeat for 3 sets of between 5- 20 repetitions.
Clamshells
To work hip external rotators and part of the abductors. Lie on your side with the injured knee pointed toward the ceiling. Keeping your heels together, open and close your legs like a clamshell. Perform up to 3 sets of 5-20 repetitions. Progress to wearing an activation band around legs to add resistance. Aim to complete both sides.
Knee Bending
Helps to maintain range of motion.
Sit in a stable chair and bend your knee back as far as possible. Hold it for 5 seconds then return to resting position.
Chair push up
Strengthen the triceps to assist with any assistance equipment that may be required – such as a walking aid.
Sit in a stable sturdy chair with arms. Grasp the arms of the chair and push down on them while raising your body and straightening your arms and elbows. Slowly lower yourself back into the chair.
Stomach kickbacks
Strengthen hamstrings and the glutes. Lie on your stomach with your legs straight and then slowly bring your injured straight leg to the ceiling. Hold for 2-3 seconds and slowly lower. Repeat both sides and aim for 3 sets of 5-20 reps.
Standing on one leg with support
This is crucial for maintaining balance and reducing risk of falls. Perform this as many times as you can per day. Stand on one leg with support and aim to get to 30 seconds, hold as lightly as you can onto the stable surface to challenge balance.