Exercising Your Knee at Home

Your leg muscles help support your knee. Making them strong aids recovery. You may be asked to do certain exercises to strengthen your muscles. The exercises also increase range of motion and flexibility. You should exercise both legs to keep your muscles balanced.

Walking helps you regain flexibility. It also helps improve blood flow and speeds healing. You can start walking even if you're using crutches. Walk as normally as you can to help prevent straining other parts of the body. At first, you will need two crutches. As you heal, you will be able to use only one crutch and then none at all.

Heel slides help increase range of motion in the knee and hip. Start by lying down or sitting on a firm surface, such as the floor or a bed. Bend your affected knee, sliding your heel toward your buttocks. Go as far as you can. Hold for 5 seconds. Slowly straighten your knee, sliding your heel back out. Repeat.

Toe raises help build up the calf muscles. Hold on to a table or wall for balance. Raise both heels so you're standing on your toes. Hold for 5 seconds. Slowly lower your heels to the floor. Repeat.

Quadriceps exercises, also called quad sets, help strengthen the front thigh muscles. You can do them lying down or sitting up. Simply tighten your front thigh muscles while pressing the back of your knee toward the floor. Hold for 5 seconds, relax, and repeat.

Hip quadrants help strengthen all the muscles that support your knee. Do these exercises on both legs in all four positions shown below, or as your health care provider suggests.

Lie on your back and do a quad set. Then lift your affected leg 8 to 12 inches. Hold for 5 seconds, slowly lower, and repeat.

Lie with a pillow under your stomach. Lift your affected leg behind you 8 to 12 inches. Hold for 5 seconds, slowly lower, and repeat.

Lie on your side and lift your affected leg 12 to 24 inches. Hold for 5 seconds, slowly lower, and repeat.

Lie on your side with your healthy leg crossed over your affected leg and bent at a 45-degree angle. Raise your affected leg as high as you can, about 4 to 6 inches. Hold for 5 seconds, slowly lower, and repeat.

This content is not intended as a substitute for professional medical care. Only your doctor can diagnose and treat a medical problem. © 1990, 1995, 1998, 2000 The StayWell Company, 1100 Grundy Lane, San Bruno, CA 94066-3030. www.krames.com 800-333-3032. All right reserved.