1. Heel Cord Stretch
Main muscles worked: Gastrocnemius-soleus complex
You should feel this stretch in your calf and into your heel
Step-by-step directions
• Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected 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.
Tip Do not arch your back.
2. Standing Quadriceps Stretch
Main muscles worked: Quadriceps
You should feel this stretch in the front of your thigh
Step-by-step directions
• 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.
Tip Do not arch or twist your back.
3. Supine Hamstring Stretch
Main muscles worked: Hamstrings
You should feel this stretch at the back of your thigh and behind your knee
Step-by-step directions
• Lie on the floor with both legs 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. (If you have difficulty clasping your hands
behind your leg, loop a towel around your thigh. Grasp the ends of
the towel and pull your leg toward you.)
• Hold this position for 30 to 60 seconds.
• Repeat with the opposite leg.
Tip Do not put your hands at your knee joint and pull.
4. Half Squats
Main muscles worked: Quadriceps, gluteus, hamstrings
You should feel this exercise at the front and back of your thighs, and your buttocks
Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by holding hand weights. Begin with 5 lb. weights and gradually progress to a greater level of resistance, up to 10 lb. weights.
Step-by-step directions
• 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.
Tip Do not bend forward at your waist.
5. Hamstring Curls
Main muscles worked: Hamstrings
You should feel this exercise at the back of your thigh
Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
Step-by-step directions
• 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.
Tip Flex your foot and keep your knees close together.
6. Leg Extensions
Main muscles worked: Quadriceps
You should feel this exercise at the front of your thigh
Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
Step-by-step directions
• 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.
Tip Do not swing your leg or use forceful momentum to lift it higher.
7. Straight-Leg Raises
Main muscles worked: Quadriceps
You should feel this exercise at the front of your thigh
Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
Step-by-step directions
• 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 affected 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.
This article is excerpted from：https://orthoinfo.aaos.org/en/recovery/knee-conditioning-program/knee-pdf/
JK-Clive Pain Clinic specializes in management of acute and chronic pain caused by various "sports injuries" and "degenerative diseases",we are located in Beijing Sanfine International Hospital and our services can be paid directly by most of the international insurance.
JK will always care about your health!
Practical medical science will be shared constantly!
If you have any questions about muscles and joint pain.
Past recommendations
1.Osteoarthritis - Diagnosis and treatment - Mayo Clinic
2.Conservative Management of Osteoarthritis
3.7 Ways to Help Prevent Arthritis in Women
Light up sharing, like, watching
Look who's watching with you
