Knee strengthening exercises

Patient information factsheet
Knee strengthening exercises
Try to complete the exercises at least three times a day.
Keep your leg elevated to decrease swelling.
Apply ice, wrapped in a pillowcase or tea towel, to your knee for ten mi
nutes every hour.
1. Lie on your back, pull your toes towards you and brace your knees down
firmly against the bed.
Hold for ten seconds and repeat 20 times.
2. Lie on your back and place a rolled up blanket underneath your knee. Push
your knee down into the blanket and lift your heel off the bed.
Hold for ten seconds and repeat 15 times.
3. Lie on your back and pull your toes towards you. Tighten the muscles on the
front of your thigh to straighten your knee and then lift the leg off the bed
by approximately 20 cm.
Repeat ten times.
4. Stand holding onto a supportive surface and bend your knee, bringing
your
foot up towards your bottom.
Hold for ten seconds and repeat ten times.
5. Sit on a chair and pull your toes up, tighten your thigh muscle and
straighten your knee. Hold for ten seconds and then relax your leg back
down.

6. Step up ten times with one leg leading and then repeat with the other leg
leading.
7. Sitting with your arms crossed, stand up and then sit down slowly on a chair.
This can be made easier and harder by changing the height of the chair.
Repeat ten times.
8. Stand leaning with your back against a wall and your feet about 20cm
from
the wall. Slowly slide down the wall, do not push into pain.
Return to the starting position and repeat ten times.
9. Stand next to a supportive surface, and try to maintain your balance
on
one leg.
Hold for 30 seconds.
Contact details
Orthopaedic physiotherapy team
Southampton General Hospital
Tremona Road
Southampton
SO16 6YD
Tel: 023 8079 4452
Revised Sept 12 Review date Sept 2015. THY 001.38
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