Home Exercise Program for Knee Conditioning

Home Exercise Program for
Knee Conditioning
• Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or
jogging for 10 minutes.
• After the active warm-up and the strengthening exercises, stretching exercises should be performed to
maintain or increase fl exibility. When performing the stretching exercises, you should stretch slowly to
the limit of motion, taking care to avoid pain.
• If you experience pain with exercising, call your doctor.
• The following exercise program is introductory only, and progression of this program will vary based on
your specifi c injury, symptoms, and baseline level of fi tness. For further progression of this routine, your
physician may recommend evaluation and treatment by a physical therapist or other exercise professional. Strengthening and Stretching Exercises for the KneeExerciseMuscle GroupNumber of
Repetitions/SetsNumber of
Days per
WeekNumber of
Weeks
Strengthening
Forward lunge Quadriceps Work up to 3 sets of
10 repetitions36 to 8
Hamstring curl Hamstrings 10 repetitions/3 sets36 to 8
Side-lying hip
abductionGluteus medius 6 to 8 repetitions, progressing
to 12 repetitions36 to 8
Hip extension
(prone)Gluteus maximus 6 to 8 repetitions, progressing
to 12 repetitions36 to 8
Straight leg raise Quadriceps 6 to 8 repetitions, working up
to 12 repetitions36 to 8
Straight leg raise
(prone)Gluteus maximus 6 to 8 repetitions, working up
to 12 repetitions36 to 8
Wall slideQuadriceps
HamstringsWork up to 3 sets of
10 repetitions36 to 8
Stretching
Hamstring stretch Hamstrings 3 to 6 repetitions/3 setsDaily6 to 8
Leg crossover Hamstrings 3 to 6 repetitions/3 setsDaily6 to 8
Standing crossover Hamstrings 3 to 6 repetitions/3 setsDaily6 to 8 Essentials of Musculoskeletal Care 5 © 2016 American Academy of Orthopaedic Surgeons







Essentials of Musculoskeletal Care 5 © 2016 American Academy of Orthopaedic Surgeons
Strengthening Exercises
Forward Lunge
• Stand up with the feet approximately 3 to
4 fe
et apa
rt and with the forward foot pointing
forward and the back foot angled to provide
support.
• Lunge forward, bending the forward knee and
keeping the back and the back leg straight.
You should feel a slight stretch in the left groin
area. Do not let the forward-lunging knee pass
beyond the toes.
• Hold the stretch for 5 seconds.
• Repeat with the opposite leg.
• Work up to 3 sets of 10 repetitions, 3 days per
week. Continue for 6 to 8 weeks.
Hamstring Curl
• Stand on a fl at surface with your weight evenly
distributed over both feet. Hold on to the back
of a chair or the wall for balance.
• Raise the heel of one leg toward the ceiling.
Hold this position for 5 seconds and then relax.
• Perform 3 sets of 10 repetitions, 3 days per
week. Continue for 6 to 8 weeks.
Side-Lying Hip Abduction
• Lie on your side, cradling your head in your
ar
m. Be
nd the bottom leg for support.
• Slowly move the top leg up and back to 45°,
keeping the knee straight. Hold this position for
5 seconds.
• Slowly lower the leg and relax it for 2 seconds.
• Ankle weights should be used, starting with a
weight light enough to allow 6 to 8 repetitions,
progressing to 12 repetitions. Then add weight
and return to 6 to 8 repetitions.
• Repeat on the opposite leg.
• Perform the exercise 3 days per week. Continue
for 6 to 8 weeks.
Hip Extension (Prone)
• Lie face down with a pillow under your hips
an
d one k
nee bent 90°.
• Elevate the leg off the fl oor approximately
4 inches for a count of 5, lifting the leg straight
up with the knee bent.
• Ankle weights should be used, starting with a
weight light enough to allow 6 to 8 repetitions,
working up to 12 repetitions. Then add weight
and return to 6 to 8 repetitions.
• Repeat on the opposite leg.
• Perform the exercise 3 days per week. Continue
for 6 to 8 weeks.
Essentials of Musculoskeletal Care 5 © 2016 American Academy of Orthopaedic Surgeons

Essentials of Musculoskeletal Care 5 © 2016 American Academy of Orthopaedic Surgeons
Straight Leg Raise
• Lie on the fl oor supporting your torso with your
elbows as shown, with one leg straight and the
other leg bent.
• Tighten the thigh muscle of the straight leg and
slowly raise it 6 to 10 inches off the fl oor. Hold
this position for 5 seconds. Repeat with the
opposite leg.
• Ankle weights may be used, starting with a
weight light enough to allow 6 to 8 repetitions,
working up to 12 repetitions. Then add weight
and return to 6 to 8 repetitions.
• Perform the exercise 3 days per week, for 6 to
8 weeks.
Straight Leg Raise (Prone)
• Lie on the fl oor on your stomach with your legs
straight.
• Keeping the leg straight, tighten the hamstrings
of one leg and raise the leg approximately
6 inches. Keep your stomach muscles tight and
avoid arching the back.
• Repeat with the opposite leg.
• Ankle weights may be used, starting with a
weight light enough to allow 6 to 8 repetitions,
working up to 12 repetitions. Then add weight
and return to 6 to 8 repetitions.
• Perform the exercise 3 days per week. Continue
for 6 to 8 weeks.
Wall Slide
• Stand with your back against a wall and your
fe
et appro
ximately 1 foot from the wall.
• Tighten your stomach muscles so that your
lower back is
fl at against the wall.
• Stop when your knees are bent 90°. The knees
should not pass beyond the toes.
• Hold for 5 seconds and then return to the
starting position. Work up to 3 sets of
10 repetitions.
• Perform the exercise 3 days per week, for 6 to
8 weeks.
Stretching Exercises
Hamstring Stretch
• Sit on the fl oor with your legs straight in front of
you, and place your hands on the backs of your
calves. For comfort, you may slightly bend the
leg not being stretched.
• Slowly lift and pull one leg toward your ear,
keeping your back straight. Hold the stretch for
5 seconds.
• Alternate from side to side.
• Repeat the exercise with each leg 3 to 6 times.
Perform 3 sets per day for 6 to 8 weeks.
Essen
tials of Musculoskeletal Care 5 © 2016 American Academy of Orthopaedic Surgeons
Essentials of Musculoskeletal Care 5 © 2016 American Academy of Orthopaedic Surgeons
Leg Crossover
• Lie on the fl oor with your legs spread and your
arms out to the sides.
• Bring your right toe to your left hand, keeping
the leg straight.
• Hold the stretch for 5 seconds.
• Alternate from side to side.
• Repeat the exercise with each leg 3 to 6 times.
For comfort, you may slightly bend the leg not
being stretched. Perform 3 sets per day for 6 to
8 weeks.
Standing Crossover
• Stand with your legs crossed.
• Ke
e
ping your feet close together and your legs
straight, slowly bend forward toward your toes.
• Hold the stretch for 5 seconds.
• Repeat with the opposite leg crossed in front for
3 to 6 repetitions. Perform 3 sets per day for
6 to 8 weeks.