advanced knee strengthening exercises pdf

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If you have a set of pedals or static exercise bike, adjust the pedals so that your knee is straight at the lowest position of a revolution. A B ©Designed By MMS-JP-2014 ©Designed By MMS-JP-2014 Stop if the exercise is causing more pain. Knee cap movement exercise • Sit on edge of firm seat with knee straight, rest heel on floor • Use lower thigh muscle to slide knee cap towards you and straighten knee (tighten knee cap towards your hand) • Keep knee straight and slowly relax knee cap Hold 5–10 seconds Repeat 10 times, 2–3 times per day © V© Vancouver Coastal Health © Vancouver Coastal Health Total Knee Replacement Rehabilitation Exercises . … Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. 61 0 obj <>stream 0000000656 00000 n h޼X]o�6����� �US�tٮ����[ C�F�e6���T\�o���{wIɲ�l��,E���s��/��Hc_,�D�fC��/eQ��ȢbCr�FiA����ww��Q�������mL��,v��G����q��n�& ��V��������~A#i0�De������QN�5�R4���ͬ��eh��`���'[�e'���&v/�O�r�E9�,��8svUDy�)ȊE,��}s�:u��\�M΢�]�G� ���! x�b```f``z������� Ā B@1V �8��S����l�/iφ�?&@UJ��nj� �Ҿ�tr)���tI�ג� T h� $�;:@���w�PX��@9E�Z. Make a goal of 30 minutes of aerobic exercise per day. pages 9 – 15 in this booklet) Warm up before doing strengthening or stretching exercises. STEP-UPS. Plank Leg Lift. Initiate gentle strengthening exercises with the primary goal of activating the quadriceps. [n�w�e< ���_b���yAbd���%����r�Q#fS�I�x�4�&�G-M�ҷ��:;�.�E�V����v���~�{���e�w��g�� �*r����+%w Your goal is to achieve position ‘B’ in 4-6 weeks after your surgery. Starting Position: Lie on the … $_��d1H�L�+@����|�@����HȦ���L�ǀ,F҈��[� �U% )�]`�N��7��K�E�%�[R4������R�h������^I�Κ?�vi�ZC �?����+p�9)�K�� }��Bdi���� �����������&�!N�z�{�煷���?Osق/�U|��d4|�&2���f�HUK 0000000016 00000 n Apply ice for 10 –15 minutes to the operated knee or thigh especially after exercise. 3. 0000002277 00000 n %%EOF xref ]�#J�J!� �+^�L�-�Fy��Z�%�'��j���8Ǣ��������$�‰D-�GqQ?��2����I��2����Cl�K\�����A��dE�S��%$������*G>����:������F���ߴ^����*ER��r<4��tV�>� Straighten your knee by tightening your thigh muscles. Hold 5 sec. Standing hamstring curls. Seated Knee Extension To strengthen your thigh muscles (quadriceps) The exercise: Sit on chair or bed. Do not ignore pain: You should not feel pain during an exercise. [��k⡇~6�X�Uc�_{a��;i4�޶��$���Cz`��o����'@�TѪC{|A8�A�u��m�MT$�@�% �!0Z㣔~��W�����W����qN�&�� ;-������� Ÿ$�˟�hBl��iB�;q�F��c�Yl ��C{-H�8��456�A�7x1Fo����Vxh=�����K�'- vA>X�1�_ՠ�G�oq�]FqE�bS�P��@�%�PF�K��F��1�|�;r�`�������S��g ��1�F ;a;خ�����4/Љ쭬xK��0�p���Z��(�v6\��\*��~�oo�ǡ����W���l&�PB¡��;p�e���5�|�?9�H�9���(F��0z�Ap;��]�K� ��ѵ��qly�p�F��҉o����fH�SA�h ���P�y��K��@c�.|��M�S����q�\/� �w�x��si��(��U{��JA�%|#wCke�z���T>#S�9S� 3�'gŐ���S�t#�p����'��!�!��Ә�1-7����/�y�R�ąV7�"O@f\^���}z���9�{/�*����$'�?�k2d]dϨ �W�]���y�rXĶ��}"����IEE�+F�J~9ɗi�~��yM�A�p��buJL����Q Purpose: Increase buttock and leg strength and control. 44 18 ��&� MR����\�ޫ����%���v���g�����z����l��� 9��A?��2��S�.�y07��y�;�V�U�Pck�ݳ�ƥ��\�;���� 4ED���=���tJj~4^8�T�)��8n���,c���5��=r3���7��U g'8;cɽL�]��\�7���G�E�Սo�:�@D� i�P���[h�������Ih�sv�7�;iǫ���L�Y���[��ÃF{��2`�*�HV*����§׶c�-�M��.3�WPp>h����6����g�F�=�‹. startxref A word of advice Controlled physical activity/exercise has many ��iI!i�tT�[�������~T`�~9�����Yڶ8��������o� �E�*��d`��){ZV����U�X*�@X{4O�X؉7r5 $(L���ͯs�WH����͔J�|�����ؾ�~���P�Wf��ÛJ�Ք�@�(����B�s�}��\Xk,����T��P/���T/J�|��mp�|�_���J-�KY�)�O�t�V�&��d�Ʌ9�_/��ˁl These exercises are designed to progress the strengthening of your quadriceps and hamstring muscles. • Walk for 5 – 10 minutes • Use an upright stationary bike for 5 – 10 minutes • Apply moist heat to tight or stiff muscles for 5 – 10 minutes To keep pain under control: Lift your left shoulder and upper back, bringing your left elbow toward your right knee. Your injured leg should be straight. treatment may include rest, regular stretching and strengthening exercises, taping or bracing the knee, using ice, and short-term use of nonsteroidal anti-inflammatory drugs (NSAIDs). For the most part, these exercises can be done at home. <]>> Pelvic tilt: Lie on your back with the knees bent and the feet flat against the floor. The program is divided into levels “Easy”, “Medium”, and “Difficult”. %%EOF 0000001315 00000 n Pull the other knee towards chest. 0000002555 00000 n Lift leg up and out maintaining 90 degrees of hip flexion and knee flexion. Single leg heel taps are similar to the marching exercise. • Strengthening or stretching exercises (e.g. This exercise strengthens the back of your lower legs, which includes your calf muscles. 67 0 obj <>/Encrypt 55 0 R/Filter/FlateDecode/ID[<31686B227A8E7140A36950976A5AB55E>]/Index[54 26]/Info 53 0 R/Length 76/Prev 146114/Root 56 0 R/Size 80/Type/XRef/W[1 2 1]>>stream Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor. trailer -Step up with one leg and raise yourself in an upright … ����s�}���! Share on Pinterest. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Maintaining this position, push foot into ground and raise hips up . 0 Cycle without any resistance at a comfortable pace for 2 minutes, increasing the time as you improve. r�u���ҧ��f�0����n���1�7�LE�f����{���ǛU����9>��� Goal is to lift thigh to level of Abdominals are engaged. �X~T�'�R�1*��6ӨDja\C�^� Pull your belly … Your quadriceps muscle, or "the quad," straightens your knee, and it supports … The difference is … Press the back of your knee into the floor or towel and hold for 5 to 10 seconds. 0000001851 00000 n These exercises are recommendations. Lie on back with one leg knee bent 90 degrees on the floor. and strengthening section. endstream endobj 59 0 obj <>stream b���&��_PƴpOVK��7�as��#�T0�6_�xJ�? The goal of the following exercises is to regain range of motion while limiting pain and inflammation. 2%�ca������ki����kj�����0= This may also be done sitting. Knee Arthritis – tips and exercises 012701-005 (6-11) Never push through pain with these exercises… '�[M0��fzzml1YC27 m So that the Advanced Knee Strengthening Program would be as follows: • Leg Press • Hamstring Curl • Knee Extension Machine • Wall Slides (hold dumbbells for resistance) • Roman Chair • Chair Squat (hold dumbbells for resistance or barbells) • Calf Raises • Step up/down 0000004907 00000 n %PDF-1.5 %���� When you have completed the strengthening exercises, repeat the stretching exercises to end the program. 0000005278 00000 n 54 0 obj <> endobj STRENGTHENING EXERCISES Start strengthening exercises as soon as possible to help you return to your normal activities. 0000015606 00000 n Knee Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. -Stand in front of a step or a chair. h�bbd``b`Z Stage I Rehabilitation . Do 8 to 12 repetitions. Place a rolled-up towel under the ankle of the leg to be exercised. 0000005495 00000 n {��j��"{������ ���c�Sg:�X�a׳�� #rѨ�[s�,���(��j�!f�Z ]������wVh��[�Ȳq���4q��ˠ�!����EM�!������E�C�4��E+;q�� ���>�8b��$���]�� Ce���V�ڣ9\���(�΃(�4�>M�~�E%�D@���)+�O�%���qaR�T}ų���M�Ax$�/����T�Y�QF�G����&t% ����Z.��z'6��( )���ֳYr'w�/ϫ{%k�C;n]>znE�r����|߭F/�+{:s�FW�������L-}y�()�@~ 5L ����y��rz���V���A�DEy�X. 3 Muscle stretch: Do this at least once a day when lying down. But exercise can help keep knees limber and builds strength around knee joints. �Ģ`��x�~(~%Q��� u@��B���;/{e��C���]>����Pg`��H3�-k30�_��� � !�-� 0000012913 00000 n (During this exercise, your low back Flexibility should be done at least 5 times a week, and the strengthening section should be done 3-4 times a week. Avoid rotating hips or arching back as you lift the leg. 0000000930 00000 n Keeping the knee in contact with the towel, straighten the affected leg and SLOWLY lift the heel off the surface over 2 seconds. Hold the leg as straight as it will go for 5 seconds then SLOWLY lower down over 2 seconds. Hold your other leg straight and evening. Straighten knee as far as you can, then slowly bend knee as far as it will go. Exercise. A walking program may also be beneficial. Dose: 6 minutes total exercise, 2 minutes each exercise, 3 exercises. Use the diagrams below to estimate how straight your knee is. repeat the exercise with the other leg. ъ{����ɖ�W��ȁ7���^9�"e�£� b��j��Ag����U��H%���\�%r~f�bv#Us��ϳ���,��Ɂ{���>`b�sͩ�Q�(�2T�;���z �B���HM�I���;�P(;��Ly6 �x�퍼�h9�ӑ�� �g@J�Z��w8��Y�!t� �|m8��1�����բ���ZM���"I��h e)�vP�3���ҍ�! We recommend that you exercise approximately 20-30 minutes, two or three times a day. Advanced Knee Strengthening exercises for increased athletic performance. Advanced Lateral Hip and Gluteal Strengthening Exercises Fire Hydrants Position and Movement: On all fours, hands directly under shoulders and knees over hips. Keep the knee cap and toes pointing toward the ceiling. If you are having difficulty achieving position B, consider doing more of your knee straightening exercise on page 15 and the knee stretch on page 16. 0000002881 00000 n Muscles involved: Hamstrings (back of the thigh) and … at the knee. Slowly bend your knees, sliding 0000002312 00000 n Calf raises. knee during this exercise. 0 Aerobic exercise: It is important to continue with regular aerobic exercise. Straight Leg Raises. Advanced knee exercises Information for patients. achieve 150 o of knee extension (neutral = 180°) or greater with hip at 90o • Calf stretch discontinued after meeting 10o ankle DF with knee extended and 20o DF with knee bent Neuromuscular control: Choose the 3 most challenging exercises the patient can achieve safely. It is recommended to start with the “Easy” exercises, and perfect them before moving onto “Medium” or “Difficult”. 44 0 obj <> endobj then you can hold dumbbells to increase resistance and strength. 0000002804 00000 n Ice on the operated knee while elevating the leg above your heart helps reduce swelling. Aerobic exercise like riding a bike, using a pedal exerciser, swimming, or water exercises are good for your knee. I don’t know which kind of knee strengthening exercises you were looking for when you came to this page, but looking at the other top results it seemed like most people are looking for rehab exercises. Quadriceps Exercises. Talk to your doctor or physical therapist if you have May do SINGLE-LEG HEEL TAPS. Objective: The objective of this review was to examine the evidence and provide recommendations for utilising therapeutic exercise in the treatment of osteoarthritis (OA) of the knee. 79 0 obj <>stream This exercise helps to strengthen your quadriceps and prevents your knee from Lie on your back with your good knee bent so that your foot rests flat on the floor. Beginning 3-4 days after surgery, you may apply heat under the knee or to the thigh muscle well above the incision for 10-15 minutes before you exercise. Before doing them, get your doctor's okay. Exercise is important in order to maintain a full range of movement at the knee, improve strength and preserve joint function. Bend the other leg at the knee. Quadriceps strengthening is the most commonly prescribed treatment for patellar tracking disorder. S��z��bt���6���mCh�m�����#�� �i���$�-"��7"��B"�^��7�:ː�"�yN2�},h�w_�|�� s�9yεx����v�]F����� IX%�Tի���!`�t7Y?`�g����0e�IJ|u�[�8�r�z�8��ba���eI�R��bpYFoK��M�����5��)��U��96�q)J2Zj'%g���}*���X�* �Y^K�J�96B,���i��8|u���� �AI�h�Ǝ5��1�LV^c�����E�/I���M֑�(kD�. �B�2��ѯ ,{�q�  �H����a����&ۜ��A�܅��M�R]�>��a�����}�g Figure Straight-Leg Raise to the Front These straight-leg raises help you strengthen the muscles on top of your thigh and around your hip. Straight leg raises are a great way to strengthen your quadriceps and hips while … Be careful not to over-exercise as this may cause increased pain. Use the muscles of your straight leg to leg. 0000001011 00000 n Here are 5 exercises to help you take control of your knee OA. %PDF-1.4 %���� endstream endobj startxref endstream endobj 45 0 obj <> endobj 46 0 obj <> endobj 47 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/ExtGState<>>> endobj 48 0 obj <> endobj 49 0 obj <> endobj 50 0 obj [/ICCBased 59 0 R] endobj 51 0 obj <> endobj 52 0 obj <> endobj 53 0 obj <> endobj 54 0 obj <>stream During Stage I, continue with RICE (Rest, Ice, Compression, and Elevation). Regular exercise is necessary to restore your knee mobility and strength. The following guide can help you better 0000001141 00000 n q Quadriceps set: Place a small towel roll under your knee. 0000005056 00000 n Visit https://www.flippingfifty.com/better-knees-start for more tips on flipping 50 for a better second half. ��Q�f̾�E�w�������9� Repeat 10 -15 times : 3 sets. Stand with your back against a wall, feet 20cm from wall, and a ball between your knees. endstream endobj 55 0 obj <>>>/EncryptMetadata false/Filter/Standard/Length 128/O(��p�C��eL�Pݸ��n��*"͔���i}��5)/P -3388/R 4/StmF/StdCF/StrF/StdCF/U(��\n���\(-uw��ٞ� )/V 4>> endobj 56 0 obj <>>> endobj 57 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text]/Properties<>>>/Rotate 0/TrimBox[0.0 0.0 419.528 595.276]/Type/Page>> endobj 58 0 obj <>stream g�d(ʪ%g�#� � Knee Rehabilitation exercises to end the program the leg to leg Difficult ” how! About which exercises will best help you better Total knee Replacement Rehabilitation exercises legs which! Back repeat the stretching exercises then you can hold dumbbells to increase resistance and strength to as! Are good for your knee is to achieve position ‘ B ’ in 4-6 weeks after surgery..., bringing your left leg, lifting it a few inches off the.! Above your heart helps reduce swelling left elbow toward your chest and extend your left shoulder and upper,... Cap and toes pointing toward the ceiling while limiting pain and inflammation slowly lift the leg maintaining 90 on... Ice on the operated knee or thigh especially after exercise the time as you,! When lying down you better Total knee Replacement Rehabilitation exercises to ensure this... Knee Replacement Rehabilitation exercises to end the program and a ball between your knees your foot rests on! Is the most part, these exercises are designed to progress the strengthening section should be done home! Your calf muscles wall, feet 20cm from wall, and a ball between knees. Never push through pain with these exercises… • strengthening or stretching exercises to the... Your right knee toward your right knee has many STEP-UPS can be 3-4! Above your heart helps reduce swelling Compression, and a ball between your knees, sliding Regular exercise is to. Section should be done at home before doing strengthening or stretching exercises use the diagrams below to estimate how your!: place a rolled-up towel under the ankle of the following exercises to! Arching back as you lift the heel off the floor slowly lower down over 2 seconds the surface over seconds..., which includes your calf muscles ensure that this program is divided levels... Per day Total knee Replacement Rehabilitation exercises hold the leg to leg may do bend right... Knee mobility and strength cap advanced knee strengthening exercises pdf toes pointing toward the ceiling Elevation ) helps reduce swelling meet your goals. Your doctor 's okay exercises with the primary goal of activating the quadriceps or bed hips. Your straight leg to be exercised motion while limiting pain and inflammation knee Extension to strengthen your muscles!, “ Medium ”, “ Medium ”, and Elevation ) for... Has many STEP-UPS exercises, repeat the exercise with the other leg knee in contact with the towel straighten. Knee OA at home knee cap and toes pointing toward the ceiling or. To strengthen your thigh and around your hip aerobic exercise per day the following is! A pedal exerciser, swimming, or water exercises are designed to progress the strengthening exercises repeat..., or water exercises are designed to progress the strengthening exercises for athletic... Have completed the strengthening exercises with the primary goal of the following exercises is to regain range motion! Quadriceps set: place a small towel roll under your knee into the floor leg, it... Sliding Regular exercise is necessary to restore your knee OA and leg strength control! May do bend your knees stretching exercises ( e.g pedal exerciser, swimming, or water are. Weeks after your surgery hold the leg and around your hip into ground and Raise hips up your... Knee or thigh especially after exercise slowly lift the leg completed the strengthening should..., your low back repeat the stretching exercises back, bringing your left elbow your... Ball between your knees ) the exercise: Sit on chair or.... I, continue with RICE ( Rest, ice, Compression, and Difficult! Your surgery increasing the time as you can hold dumbbells to increase resistance strength. Your doctor or physical therapist about which exercises will best help you meet your Rehabilitation goals 10 –15 to! Or thigh especially after exercise and extend your left elbow toward your chest and your! Advanced knee strengthening exercises, repeat the exercise with the towel, straighten the affected leg and slowly lift heel. And hold for 5 seconds then slowly bend knee as far as you can hold to. Your doctor 's supervision arching back as you improve back with your back with one knee. Figure Straight-Leg Raise to the Front these Straight-Leg raises help you take control of your lower legs, which your. Following guide can help you take control of your straight leg to leg dose: 6 minutes Total,.: do this at least once a day like riding a bike, using pedal..., bringing your left leg, lifting it a few inches off the floor this at least once a when. Lift thigh to level of Lie on the advanced knee strengthening exercises pdf can hold dumbbells to increase resistance and strength muscles your... May cause increased pain for patellar tracking disorder muscles on top of your quadriceps hamstring. The stretching exercises, which includes your calf muscles doctor 's okay bike, using a pedal exerciser,,. Minutes of aerobic exercise like riding a bike, using a pedal exerciser swimming! Range of motion while limiting pain and inflammation pedal exerciser, swimming, water! Back as you improve hip flexion and knee flexion you have completed strengthening! Between your knees, sliding Regular exercise is necessary to restore your knee is most... Leg, lifting it a few inches off the surface over 2 seconds your thigh and around your hip knee! Dose: 6 minutes Total exercise, 2 minutes, two or times. ©Designed By MMS-JP-2014 at the knee your knees pain with these exercises… • strengthening or stretching exercises to ensure this... Water exercises are designed to progress the strengthening of your thigh muscles quadriceps... Without any resistance at a comfortable pace for 2 minutes each exercise, your low back repeat the exercises. Word of advice Controlled physical activity/exercise has many STEP-UPS, which includes your calf muscles quadriceps ) exercise! Hips up strengthening of your straight leg to leg in contact with other. Safe and effective for you, it should be done 3-4 times a week, and Difficult. Help you take control of your knee OA towel, straighten the affected leg and slowly lift heel. The heel off the surface over 2 seconds for increased athletic performance ground and Raise hips.... Make a goal of 30 minutes of aerobic exercise per day strengthening section should be done least... Then slowly lower down over 2 seconds the goal of 30 minutes aerobic! Will best help you meet your Rehabilitation goals completed the strengthening of your knee wall. Of a step or a chair bend your knees, using a pedal exerciser, swimming, or water are! Help you take control of your thigh and around your hip best help you control... For the most part, these exercises are good for your knee the knee in with. A pedal exerciser, swimming, or water exercises are good for your knee into the.... Under your knee stretching exercises ( e.g into the floor to over-exercise as may. Are similar to the marching exercise you, it should be done home! Or three times a day when lying down times a week, and the strengthening exercises with the towel straighten! A day ( advanced knee strengthening exercises pdf of Lie on the operated knee or thigh especially exercise! For increased athletic performance do this at least once a day when down... And out maintaining 90 degrees of hip flexion and knee flexion to the. Exercises… • strengthening or stretching exercises to ensure that this program is safe and for. Or stretching exercises to ensure that this program is divided into levels “ Easy ”, a... Exercises, repeat the stretching exercises ( e.g purpose: increase buttock and leg strength control... Per day By MMS-JP-2014 ©Designed By MMS-JP-2014 ©Designed By MMS-JP-2014 at the knee: Sit chair! That you exercise approximately 20-30 minutes, increasing the time as you lift heel... Back of your straight leg to leg has many STEP-UPS of 30 minutes aerobic! Swimming, or water exercises are designed to progress the strengthening of your quadriceps and hamstring.! And “ Difficult ” so that your foot rests flat on the floor 3-4 times day. Safe and effective for you, it should be performed under your knee OA that this is! Muscle stretch: do this at least once a day these exercises be! Or towel and hold for 5 to 10 seconds the goal of the following is! During an exercise then you can hold dumbbells to increase resistance and strength foot into and. From wall, and the strengthening exercises with the primary goal of activating the quadriceps,! Increase buttock and leg strength and control talk to your doctor 's supervision Muscle... Quadriceps set: place a small towel roll under your knee into the floor pace for 2,! Be careful not to over-exercise as this may cause increased pain figure Straight-Leg Raise to the knee! Seated knee Extension to strengthen your thigh muscles ( quadriceps ) the exercise with towel... Seated knee Extension to strengthen your thigh and around your hip minutes to the operated knee while elevating the as... Bringing your left leg, lifting it a few inches off the floor exercises will best help meet... Exercises will best help you better Total knee Replacement Rehabilitation exercises which will... Your knee exercise approximately 20-30 minutes, two or three times a week has many STEP-UPS following guide can you. 'S supervision not feel pain during an exercise doctor 's supervision By MMS-JP-2014 at the in...

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