Strengthening Exercises for Hip and Knee Pain - Dartmouth-Hitchcock

These exercises are designed to address the most common weaknesses and tissue tightness associated with
knee osteoarthritis. Improving your strength and range of motion will likely improve your ability to stand, bend
and walk more smoothly and with less pain. If you are considering surgery, improving your strength and range
of motion ahead of time can improve the outcome of your surgery.
Note: These are general exercise recommendations and not all may be beneficial to your particular health
issue. None of the exercises should make your symptoms worse. If an exercise is painful, it may not be
appropriate for your condition. If you have questions regarding the exercises, consult your physical therapist.
Strengthening Exercises for Hip and Knee Pain
Sink squats:
Hold onto a sink or
railing with a firm chair behind
you. Bend back at your hips to sit.
Touch the chair with your buttocks
(if you're able) before returning to
a standing position.
Repeat 10 times, 2 sets.
Squat (sit-to-stand):
As you stand from a
seated position, keep your back in a
neutral position (relatively straight).
Begin from a seated position.
Bend forward from your hips as you begin to stand. To return to a seated
position, first bend your hips back.
Repeat 10 times, 2 sets.
Terminal knee extension:
Place the stretchable band around
the back of your knee and the
knotted end behind a closed door.
Place the toe of your leg with the
band next to the heel of your other
foot. Begin with your toes on the
floor and your heel off. Rock your
foot back so that your heel touches
the floor and straighten your leg.
Do not move your hips backward.
Repeat 10 times, 2 sets
Single leg stance:
Stand in a corner with no furniture.
To ensure a safe environment, you
may place a firm chair in front of
you to hold in case you lose your
balance. When standing on one leg,
keep your hips level, your trunk
upright and your knee soft. When
you practice this task, stand on
each leg approximately 2 minutes (this includes rest times as needed).
Calf raises:
Touch a wall or counter to maintain
your balance. Rise up on your toes.
Repeat 10 times, 2 sets.

u
Strengthening Exercises for Hip and Knee Pain
Standing hip abduction
Standing at your kitchen counter or
in front of a sturdy chair for balance.
Slowly kick your leg out to the side.
Repeat 10 times, 2 sets.
Standing hip flexion
Standing at your kitchen counter or
in front of a sturdy chair for balance.
March your knee up as high as
possible, bending your knee.
Repeat 10 times, 2 sets.
Standing hip extension
Standing at your kitchen counter or
in front of a sturdy chair for balance.
Keeping your knee straight, slowly kick
your leg back. Do not arch your back.
Repeat 10 times, 2 sets.
Wall slides
Lean on a wall, feet approximately 12
inches from the wall, shoulder distance
apart and about 6-8 inches away from
wall. Bend both knees, keeping your
back against the wall. Lower yourself
slowly to about 45 degrees (1/3 of the
way down). Return to standing slowly.
Repeat 10 times, 2 sets.
Step ups
Stand with the leg on a step. Shift your
weight over the knee and step up slowly.
Step back down leaving your healing leg
on the step.
Repeat 10 times, 2 sets.
If you have questions about
these exercises, please contact
Rehabilitation Medicine at
physical.therapy@hitchcock.org
or call 603.650.3600.

i
i
i
Calf stretch:
Point both feet directly towards the
wall with one foot behind the other.
Lean forward with your hips until
you feel a stretch in the back of
your lower leg. Hold 30 seconds.
Repeat 2-3 times.
Quadriceps stretch:
Place one knee on the seat of a
chair and hold on to the back of
the chair. Tighten your buttocks to
move your hips forward until you
feel a stretch on the front of the
thigh. Hold 30 seconds.
Repeat 2-3 times.

Rehabilitation Medicine | 18 Old Etna Road, Lebanon, NH | (603) 650-36
00