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Click
here to go to ski exercises for knee
Click here to go to other
exercises for knee
Front
Step-Up | One-Leg Full Squat | Side
Steps | Knee Flexion | Lunges
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mouse over image to view complete exercise.
Front
Step-Up
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Top |
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| This exercise works the knee and the achilles tendon. It requires
the knee to straighten and raise the body. To do this exercise,
use a platform or several large books to make the step-up
six to eight inches. Stand in front of the step, and step
up with your right leg. Do not lock your leg. Try to hold
the position for three seconds before stepping back down.
Switch legs and repeat. Do ten repetitions with each leg. |
*Roll mouse over image to view complete exercise.
One-Leg
Full Squat
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Top |
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| This exercise puts your entire weight on your knee. To do this
exercise, use two chairs to help you balance. Stand on
your right leg with your left leg out in front. Lower yourself
slowly to form the 45 degree thigh angle shown. Do not
go any further. Hold for five seconds and stand. Repeat
five times with each leg, switching legs after each time.
You may use your arms to help you lift. |
*Roll mouse over image to view complete exercise.
| Side
Steps |
Top |
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| This sidestep position places all of the body's weight on the
knee. To do this exercise, use a platform or several large
books to make a six-to-eight-inch step. Stand next to the
step and using your right leg, step up. Do not lock your
legs. Hold the position for three seconds before stepping
back down. Switch legs and repeat. Do ten repetitions with
each leg. |
| Knee
Flexion |
Top |
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| This exercise is a simple flexion exercise for the knee. To
do this exercise, stand behind a chair, with one arm on
the back of the chair. This will help you balance. Flex
your left leg up to 90 degree angle, hold for ten seconds,
then go back to the starting position. Switch legs, then
do ten repetitions with each leg. This can also be done
with ankle weights. |
*Roll mouse over image to view complete exercise.
| Lunges |
Top |
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| This is an advanced exercise that works the entire knee area.
However, this exercise does place your body
weight on a single knee, you may want to be cautious.
You could use
the back of a chair as a crutch if needed.
If you have patellar tendinitis, quadriceps tendinitis,
anterior knee
pain, or if you are recovering from ACL repair,
you should avoid this exercise for right now. To do this
exercise,
start with the right leg extended as shown.
Go forward slowly and carefully until the left knee touches
the ground.
Hold this stretch for five seconds, then go
back to the starting position. Use a small recovery step
on the way
back up. Switch legs and repeat. Do ten repetitions
with each leg. |
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