Basic Knee Rehabilitation Exercises

 If you have any questions at all with regards to these exercises, please do not hesitate to contact us.

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These basic exercises will help with common knee injuries. Should you have any concerns or your injury worsen, you should seek medical advice immediately.

Stand behind a chair and support yourself with both hands.

Slowly bend your hips and knees, trying to push your bottom back. Your knees should be above your toes. Do not let your knees turn in or out during the movement.

Repeat 20 times.

Stand. Put a 1 kg weight around your ankle. Hold onto a support and bring one leg slightly backwards.

Bend your knee and lift your foot off the floor. Hold 6 secs.

Repeat 10 times.

Stand straight.

Take a step forward and bend your knees. Return to the starting position. Do not let your knees turn in or out.

Repeat 20 times each side.

Stand leaning with your back against a wall and your feet about 20 cm from the wall.

Slowly slide down the wall until your hips and knees are at right angles and hold for 20 seconds.

Repeat 10 times.

Stand sideways on a step with one foot hanging over the edge of the step.

Slowly bend your knee allowing your other foot to brush the floor.

Repeat 20 times.

Stand holding on to a support with one hand and to the ankle with the other hand.

Pull the ankle towards your bottom, then try to straighten the knee approx. 30 secs. while resisting with your hand. Relax your leg and repeat the exercise pulling the ankle a little bit further. Return to starting position.

Repeat 2 times.

Stand with the leg to be stretched on a chair, heel over the edge.

Push the opposite hip forwards and bend your trunk forwards keeping your back straight. Hold approx. 20 secs.

Repeat 3 times.