Knee Conditioning Program

Reclaim your happy knee days back!

Knee pain due to osteoarthritis or after an injury can be quite disabling. It can adversely affect your social and personal life. Knee exercises help in strengthening muscles around the knee and are a very effective way to regain your mobility.

Warm-Up

Begin with walking and cycling on a stationary cycle for 10 minutes. (Gradually increase the duration of the walk and the resistance level as you get comfortable during cycling)

Stretching and strengthening exercises 

(3 sets of 10 repetitions, 1-2 times daily)

Hamstring Curls 

• Hold onto the back of a chair or a wall for balance.
• Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
• Hold this position for 5 seconds and then relax. Repeat.

(Once you are comfortable doing this, gradually increase the resistance by adding ankle weights. Start with 0.5 kg and you can gradually increase the weight up to 4 kg.)

Hamstring Stretches

• Lie on the floor with both legs bent.
• Lift one leg off of the floor and bring the knee toward your chest.
• Clasp your hands behind your thigh below your knee.
• Straighten your leg and then pull it gently toward your head, until you feel a stretch.
• Hold this position for 10 seconds.  
• Repeat with the opposite leg.

Supine Straight Leg Raises

• Lie on the floor with your elbows directly under your shoulders to support your upper body.
• Keep your affected leg straight and bend your other leg so that your foot is flat on the floor.
• Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor.
• Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat

(Once you are comfortable doing this, gradually increase the resistance by adding ankle weights. Start with 0.5 kg and you can gradually increase the weight up to 4 kg.)

Prone Straight Leg Raises

• Lie on the floor on your stomach with your legs straight.
• Raise the leg toward the ceiling as high as you can.
• Hold this position for 5 seconds.
• Lower your leg and rest it for 2 seconds. Repeat

(Once you are comfortable doing this, gradually increase the resistance by adding ankle weights. Start with 0.5 kg and you can gradually increase the weight up to 4 kg.)

Quadriceps Setting/Quadriceps Sets

• Lie on your back with the leg you want to exercise straight. 
• Place a small rolled towel underneath the knee.
• Slowly tighten the muscle on top of the thigh (quadriceps) and push the back of the knee down. 
• Hold the contraction for 5 seconds and then slowly release.

Leg Extensions

• Sit up straight on a chair or bench.
• Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible.
• Squeeze your thigh muscles and hold this position for 5 seconds.
• Relax and bring your foot to the floor. Repeat.

(Once you are comfortable doing this, gradually increase the resistance by adding ankle weights. Start with 0.5 kg and you can gradually increase the weight up to 4 kg.)

Half Squats

• Stand with your feet shoulder-distance apart.
• Your hands can rest on the front of your thighs or reach in front of you. (If needed, hold on to the back of a chair or wall for balance.)
• Keep your chest lifted and slowly lower your hips about 10 inches as if you are sitting down in a chair.
• Plant your weight in your heels and hold the squat for 5 seconds.
• Push through your heels and bring your body back up to standing.

Leg Presses

• Place the center of the elastic band at the arch of your foot and hold the ends in each hand.
• Tighten the thigh muscle of your affected leg and bring your knee toward your chest.
• Slowly straighten your leg directly in front of you, pushing against the elastic band.
• Hold this position for 2 seconds. Relax and bring your leg to the floor. Repeat

Calf Raises

• Stand with your weight evenly distributed over both feet.
• Hold onto the back of a chair or a wall for balance.
• Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot.
• Raise the heel of your affected foot as high as you can, then lower. Repeat.