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Advanced Knee Exercises
The best way to prevent orthopedic injury is by having strong,
flexible muscles and joints that resist strain and injury.
Here
are some advanced stretching exercises for the leg, knee and foot.
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Click below to view exercise:
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*Roll
mouse over image to view complete exercise.
| Front
Step-Up |
Top |
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| This
exercise works the knee and the achilles tendon. It requires
the knee to straighten and raise the body. To do this exercise,
use a platform or several large books to make the step-up six
to eight inches. Stand in front of the step, and step up with
your right leg. Do not lock your leg. Try to hold the position
for three seconds before stepping back down. Switch legs and
repeat. Do ten repetitions with each leg. |
*Roll mouse over image to view complete exercise.
| One-Leg
Full Squat |
Top |
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| This
exercise puts your entire weight on your knee. To do this
exercise, use two chairs to help you balance. Stand on your
right leg with your left leg out in front. Lower yourself
slowly to form the 45 degree thigh angle shown. Do not go
any further. Hold for five seconds and stand. Repeat five
times with each leg, switching legs after each time. You
may use your arms to help you lift. |
*Roll mouse over image to view complete exercise.
| Side Steps |
Top |
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| This
sidestep position places all of the body's weight on the knee.
To do this exercise, use a platform or several large books
to make a six-to-eight-inch step. Stand next to the step and
using your right leg, step up. Do not lock your legs. Hold
the position for three seconds before stepping back down. Switch
legs and repeat. Do ten repetitions with each leg. |
| Knee Flexion |
Top |
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| This
exercise is a simple flexion exercise for the knee. To do this
exercise, stand behind a chair, with one arm on the back of
the chair. This will help you balance. Flex your left leg up
to 90 degree angle, hold for ten seconds, then go back to the
starting position. Switch legs, then do ten repetitions with
each leg. This can also be done with ankle weights. |
*Roll mouse over image to view complete exercise.
| Lunges |
Top |
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| This
is an advanced exercise that works the entire knee area. However,
this exercise does place your body weight on a single knee,
you may want to be cautious. You could use the back of a chair
as a crutch if needed. If you have patellar tendinitis, quadriceps
tendinitis, anterior knee pain, or if you are recovering from
ACL repair, you should avoid this exercise for right now. To
do this exercise, start with the right leg extended as shown.
Go forward slowly and carefully until the left knee touches
the ground. Hold this stretch for five seconds, then go back
to the starting position. Use a small recovery step on the
way back up. Switch legs and repeat. Do ten repetitions with
each leg. |
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NOTE:
We recognize that people will diagnose and treat themselves. We have
provided this medical information to make you more knowledgeable about
nonsurgical aspects of care, the role of exercise in your long-term
recovery, and injury prevention. In some cases exercise may be inappropriate.
Remember, if you diagnose or treat yourself, you assume the responsibility
for your actions. You should never do any exercise that causes increased
pain. You should never do any exercise that places body weight on a
weakened or injured limb or back.
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