KNEE CONDITIONING PROGRAM
STRENGTH:
Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
FLEXIBILITY:
Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible
TARGET MUSCLES:
The muscle groups targeted in this conditioning program include:
• Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Abductors (outer thigh)
• Adductors (inner thigh)
• Gluteus medius and gluteus maximus (buttocks)
LENGTH OF PROGRAM:
This knee conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your practitioner. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your hips and thighs. Performing the exercises two to three days a week will maintain strength and range of motion in your knee.
KNEE CONDITIONING PROGRAM
WARM UP
BEFORE DOING THE FOLLOWING PROGRAM IT IS IMPORTANT TO PERFORM AN ACTIVE WARM UP. THIS COULD INCLUDE LIGHT WALKING OR RIDING A STATIONARY BIKE FOR 5-10 MINS.
STRETCHING EXERCISES
STANDING CALF STRETCH
MUSCLES WORKED: GASTROCS & SOLEUS
YOU SHOULD FEEL THIS STRETCH IN YOUR CALF OFTEN BEHIND THE KNEE AND INTO YOUR HEEL
Stand facing a wall with a slight bend at the knee of your forward leg.
Your back leg is straight and behind you, with the heel flat and the toes pointed in slightly.
Keep both heels flat on the floor and press your hips forward toward the wall.
Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
REPETITIONS: 2 SETS OF 4 REPS
DAILY
STANDING QUAD STRETCH
MUSCLES WORKED: QUADS
YOU SHOULD FEEL THIS STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR KNEE
Hold on to the back of a chair or a wall for balance.
Bend your knee and bring your heel up toward your buttock.
Grasp your ankle with your hand and gently pull your heel closer to your body.
Hold this position for 30 to 60 seconds.
Repeat with the opposite leg.
REPETITIONS: 2 SETS OF 4 REPS
DAILY
SUPINE HAMSTRING STRETCH
MUSCLES WORKED: HAMSTRINGS
YOU SHOULD FEEL THIS STRETCH IN THE BACK OF YOUR THIGH AND BEHIND YOUR KNEE
DIRECTIONS:
Lie on the floor with both knees 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 for 30 to 60 seconds and then relax for 30 seconds
Repeat on the other side, then repeat the entire sequence 4 times.
REPETITIONS : 2 SETS OF FOUR HOLD FOR 30 SECONDS
REPEAT DAILY
IF YOU HAVE DIFFICULTY CLASPING YOUR HANDS BEHIND YOUR LEG, LOOP A TOWEL AROUND YOUR THIGH. GRASP THE END OF TOWEL AND PULL YOUR LEG TOWARD YOU.
ADDUCTOR STRETCH
MUSCLES WORKED: ADDUCTORS
THIS STRETCH SHOULD BE FELT IN YOUR GROIN AND INSIDE OF KNEE.
DIRECTIONS:
Stand side on to a wall using your hand as a brace against wall.
With your leg closer to the wall point your toe towards wall.
Lean your knee that is closest to wall toward the wall
Keep the foot of your back leg in place feeling a stretch on the inside of your knee.
Hold the stretch for 30-90 seconds. Repeat on the opposite leg.
REPETITIONS: 2 SETS OF 4 REPS
DAILY
NEGATIVE ACHILLES STRETCH
MUSCLES WORKED: GASTROCS AND SOLEUS
YOU WILL FEEL THIS STRETCH IN YOUR ACHILLES TENDON. IT CAN BE CONVERTED TO A STRENGTHENING EXERCISE BY DOING A PUSH UP WITH YOUR TOES AT THE END OF THE STRETCH PERFORMING A CALF RAISE FROM A NEGATIVE (BELOW 90 DEGREES) POSITION AT THE ANKLE.
DIRECTIONS:
Rest your toes on the edge of a step or wooden box.
Hold onto a wall or railing for support.
Push your weight into your heels until you feel a stretch in the achilles tendon and back of calf.
To increase stretch on one side bend the opposite knee slightly reducing weight on that leg and placing more weight on the leg you are stretching.
Repeat for the opposite leg. Hold each stretch for 30-90 seconds.
REPETITIONS: 2 SETS OF 4 REPS
DAILY
STRENGTHENING EXERCISES
HALF SQUATS
MUSCLES WORKED: QUADS, GLUTS, HAMSTRINGS
YOU CAN BEGIN THIS EXERCISE BY USING A CHAIR AS SUPPORT TO SIT ON AT BASE OF SQUAT. AS THIS EXERCISE BECOMES EASIER INCREMENTALLY INCREASE RESISTANCE BY USING HAND WEIGHTS OR A KETTLE BELL AND REMOVING THE CHAIR TO CREATE A DEEPER SQUAT.
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 into 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.
REPETITIONS: 3 SETS OF 10 REPS
TRY TO KEEP YOUR TORSO UPRIGHT AND NOT BEND FORWARD AT THE WAIST.
HAMSTRING CURLS
MUSCLES WORKED: HAMSTRINGS
AS THE EXERCISE BECOMES EASIER YOU CAN INCREASE RESISTANCE BY ADDING ANKLE WEIGHTS OR USING RESISTANCE BANDS TIED TO YOUR ANKLE. IF YOU HAVE ACCESS TO A GYM THIS EXERCISE CAN ALSO BE PERFORMED ON A HAMSTRING CURL MACHINE AGAIN INCREMENTALLY INCREASING WEIGHT AS THE EXERCISE BECOMES EASIER.
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.
REPETITIONS: 3 SETS OF 10 REPS
CALF RAISES
MUSCLES WORKED: GASTROCS AND SOLEUS
USE A CHAIR FOR SUPPORT. TO INCREASE RESISTANCE USE A WOODEN BOX OR STEP AND PERFORM THE CONTRACTION FROM BELOW 90 DEGREES AT THE ANKLE.
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 10 times.
REPETITIONS: 3 SETS OF 10 REPS
LEG EXTENSIONS
MUSCLES WORKED: QUADS
THIS EXERCISE SHOULD BE FELT AT THE FRONT OF YOUR THIGH. TO INCREASE RESISTANCE ADD AN ANKLE WEIGHT OR USE A RESISTANCE BAND TIED TO THE LEG OF CHAIR AND YOUR ANKLE. IF YOU HAVE ACCESS TO A GYM THIS EXERCISE CAN BE DONE ON A LEG EXTENSION MACHINE INCREMENTALLY INCREASING RESISTANCE.
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.
REPETITIONS: 3 SETS OF 10 REPS
DO NOT SWING YOUT LEG, USE SLOW CONTROLLED CONTRACTIONS.
STRAIGHT LEG RAISES (SLR)
MUSCLES WORKED: MEDIAL QUADRICEPS
THIS EXERCISE SHOULD BE FELT AT THE FRONT OF YOUR THIGH. TO INCREASE RESISTANCE ADD AN ANKLE WEIGHT OR USE A RESISTANCE BAND TIED TO THE LEG OF CHAIR AND YOUR ANKLE.
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 straight 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.
REPETITIONS: 3 SETS OF 10 REPS
TRY AND KEEP YOUR NECK AND SHOULDERS RELAXED WHILE DOING THIS EXERCISE.
PRONE STRAIGHT LEG RAISE
MUSCLES WORKED: HAMSTRINGS AND GLUTS
THIS EXERCISE SHOULD BE FELT AT THE FRONT OF YOUR THIGH. TO INCREASE RESISTANCE ADD AN ANKLE WEIGHT OR USE A RESISTANCE BAND TIED TO THE LEG OF CHAIR AND YOUR ANKLE.
Lie on the floor on your stomach with your legs straight. Rest your head on your arms.
Tighten your gluteus and hamstring muscles of the
affected leg and 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.
REPETITIONS: 3 SETS OF 10 REPS
KEEP YOUR PELVIC BONES ON THE FLOOR TRY NOT TO ARCH YOUR LOWER BACK AT THE TOP OF THE CONTRACTION
HIP ADDUCTION
MUSCLES WORKED: ADDUCTORS
BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.
Lie on the side of your injured leg with both legs straight.
Bend your top leg and cross it over your injured leg.
Raise your injured leg 6” to 8” off of the floor.
Hold this position for 5 seconds.
Slowly lower your leg and rest for 2 seconds.
Repeat, then complete exercise on the other side.
REPETITIONS : 8 -12 REPS PER SIDE
2-3 DAYS PER WEEK
HIP ABDUCTION
MUSCLES WORKED: GLUT MEDIUS
BEGIN WITH A LIGHT WEIGHT OR RESISTANCE BAND THAT ALLOWS YOU TO COMPLETE 8 REPS WITHOUT PAIN THEN SLOWLY BUILD UP TO 12 REPS. AS THE EXERCISE BECOMES EASIER INCREMENTALLY INCREASE THE RESISTANCE OR WEIGHT. WITH EVERY INCREASE BEGIN AT 8 REPS AND BUILD UP TO 12 REPS AGAIN.
Lie on your side with your injured leg on top and the bottom leg bent to provide support
Straighten your top leg and slowly raise it to 45°. Keep your knee straight, but not locked
Hold this position for 5 seconds.
Slowly lower your leg and relax it for 2 seconds.
Repeat, then complete exercise on the other side.
REPETITIONS : 8 -12 REPS PER SIDE
2-3 DAYS PER WEEK
LEG PRESSES
MUSCLES WORKED: QUADS AND HAMSTRINGS
THIS EXERCISE SHOULD BE FELT IN THE FRONT OF YOUR HIP AND FRONT AND BACK OF THIGH. IF YOU HAVE ACCESS TO A GYM IT CAN BE DONE ON A LEG PRESS MACHINE. TO INCREASE RESISTANCE INCREASE THE WEIGHT OF THE RESISTANCE BAND OR ADD WEIGHT TO THE MACHINE.
Place the center of the elastic band at the arch of your foot and hold the ends in each hand. Lie on the floor with your elbows bent.
Tighten the thigh muscle of your affected leg and bring your knee toward your chest.
Flex your foot and 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.
REPETITIONS: 3 SETS OF 10 REPS
KEEP YOUR ABDOMINALS TIGHT DURING THIS EXERCISE