Strengthening Exercises
All exercises should not cause increased pain or swelling. Work up to at least 3 sets of 20 repetitions, at least 4 days a week. See Fig 2-7.
Fig 2: Range of Motion. Advancing motion but straightening
and bending the knee joint.
Fig 3: Quadricepts Isometrics. Lie with leg straight, tighten
quad as you push the back of the knee flat on the ground.
Hold and repeat.
Fig 4: Short Arc Quadriceps. Place a roll or bolster under the knee,
and tighten the front of the thigh while lifting the heel off the floor.
Hold and repeat.
Fig 5: Isometric Quadriceps Strengthening. Sit with knee bent 75- 90 degrees.
Palpate the muscle just above the kneecap on the inside of the thigh (VMO).
Push foot into the floor, tightening the thigh, concentrate on the VMO.
Hold and repeat.
Fig 6: Standing Quarter Squats. Start standing with weight on both legs,
then progress to weight on the affected leg.
Do not bend more that 45 degrees.
Fig 7: Leg Press. These are best done with one leg at a time
always with a low weight and high repetitions.
Do not bend the knees further than 45 degrees.
Fig 8: Stationary Bike and Eliptical machine are lower impact
cardiovascular exercise that promotes strengthening.
Fig 9: Hip Abduction. Lie on the side with weak side on top.
With upper leg straight, lift up leading with the heel
Hold, lower and repeat.
Fig 10: Hip Extension. Lie on your back with knees bent. Raise hips/buttocks off the floor,
keeping the pelvis straight. Start with two feet on the floor progress to one on the floor.
Fig 11: Hamstring Curls. Lie on the stomach, bend knee to 90 degrees.
Hold, slowly return to start and repeat.
