Knee Pain
At Curetherapist, we provide basic exercise templates to help you manage common pain complaints and injuries. These guided exercises can assist in improving mobility and providing relief.
STATIC QUADRICEPS
Description : Lie on your back with your resting leg bent. Place a rolled towel under the knee of your affected leg. Pull your toes on your exercising leg towards you. Clench your thigh muscles, pushing the back of your knee into the towel. You should feel your thigh muscles tighten. Hold this position, relax and then repeat.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
STRAIGHT LEG RAISE
Description : Lie on your back. Tighten your thigh muscle, pressing the back of your knee into the bed. Keeping your knee locked straight, lift your leg off the bed. Hold this position before you return your leg to the bed. Make sure your hips remain in contact with the floor at all times, and your knee remains straight.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
ELEVATED ANKLE PUMPS IN SUPINE
Description :- Lie with your leg well supported and your foot above your hip. Alternately bend and straighten your ankle.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
CALF RAISES / HEEL RAISE
Description :- Hold on to a solid object with your legs hips width apart. Keeping your knees straight, rise up on to your toes, and control the movement as you lower back down.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
LEG EXTENTION/DYNAMIC QUADS
Description :- Sit up tall in a chair with your shoulders back and down. Straighten the affected leg out in front of you, attempting to fully straighten the knee. Control the movement back to the start position and repeat. You can add leg weights in this exercise, as your range of movement and strength improves.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
Comments :
Perform exercises as per tolerance, avoiding jerky movements. Use a hot/ice pack or Diclogel as advised. Stop if you feel pain or discomfort. Consult your physiotherapist for guidance.
Important Disclaimer :
These exercises are general recommendations and may not be suitable for everyone. For a personalized exercise plan and home support guidelines, we recommend booking a consultation with our expert physiotherapists.
