Patient Info

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1. THE STRAIGHT LEG RAISE

Simple, safe and effective.

Hold for 10 seconds and then relax.

Hang a weight over your ankle if it is too easy.

2. THE TERMINAL EXTENSION

Easy to do, Safe. Good for patella.

Place knee over pillow or rolled up towel then straighten your knee.

Hold for 10 seconds and then relax.

3. WALL SQUATS

There is no benefit from doing these for longer than 3 minutes.

4. HALF SQUATS

Not past 90°.

5. LUNGE

Not past 90°, not for too long, not suitable for those with anterior knee pain.

6. BICYCLE WORK

This is one of safest exercises that is very unlikely to cause irritation to the knee.

Start with an exercise bike first at a low speed with low resistance. The speed and resistance can be gradually increased to develop increasingly good muscle function around the knee. It is also great for burning off calories, providing cardiovascular exercise and can be great fun!

Remember to keep seat high to avoid bending knee too much.

It is also a good activity to substitute in the long term for impact activities such as walking jogging or running as these are impact activities that are liable to irritate the knee in most conditions.

7. IN THE GYM

- Leg Press

Seat back initially, knee bending to 70°

This is a good exercise.

- Hamstring Curl

Take care not to hyperextend the knee.

- Step Machine

Start with small amplitude.

Use it as a warm up and prefatiguing exercise.

Can be aerobic.

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  • Push against a step
  • Gravity
  • Pull back under a chair
  • Someone else gradually pushing it
  • Lying on your front
  • Lying or sitting
  • Bike – gradually lower the seat
  • Be persistent