KNEE
STRETCHES
3-4 times daily, both sides, holding for 20-30 seconds
KNEE
STRENGTHENING
3-4 sets of 10 repetitions daily in pain-free range of motion
01. CALF STRETCH
01. FLEXION & EXTENSION
Stand with your hand against a wall, and one leg bent forward
and the other back. Push into the wall, driving the back heel
into the floor.
Seated in a chair, extend your leg until it is straight. Hold for
1-2 seconds, and bend your leg back towards the floor. Repeat.
02. QUADRICEPS STRETCH
To increase the difficulty of this exercise, follow the same
instructions using a theraband for resistance.
Standing, bend one leg at the knee and hold your ankle with the
same-side hand. You should feel the stretch in the front of
your thigh. Be careful NOT to arch your back.
03. HAMSTRING STRETCH
Standing, put the foot of the bad leg up onto a chair, knee bent.
Lean forward over the leg, feeling the stretch in the back of
your thigh.
Created by LCC Dr. Dorman 2010