† If you have any questions, please speak to your physiotherapist. 0000000736 00000 n Aerobic exercise like riding a bike, using a pedal exerciser, swimming, or water exercises are good for your knee. Repeat 20-30 times. Knee Arthritis – tips and exercises 012701-005 (6-11) 5�k�a~Ʀ� 4LN����Q����+��킩B�mF�>�3�c�����< �` �U� endstream endobj 56 0 obj <>>> endobj 57 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>/XObject<>>>/Rotate 0/TrimBox[0.0 0.0 419.528 595.276]/Type/Page>> endobj 58 0 obj [/ICCBased 67 0 R] endobj 59 0 obj <> endobj 60 0 obj <>stream Keep your toes pulled up towards your body. Bend your knee and grab hold of the ankle. Health and safety resources. Gently pull the heel towards the bottom and hold it for 20 seconds. 0000063183 00000 n Level 2 a b To progress the exercises we need to increase the load. † Try to keep doing these exercises, even after you have been discharged from treatment. muscle and straighten the knee whilst keeping your knee on the towel. 0000001751 00000 n Bed Exercises 1. Exercises ... knee-exercises.pdf Static Quads Straighten the affected leg and push your knee down into the bed, … It is formed by contact between the knee cap (patella) and the thigh bone (femur). 2. 2 0 obj 1. h�b```g``vf`a`��� Ȁ �l@���q���~�.ߖ=��0iF�ģ3�\&ny\�ymڌ�T׌��J���mr���䀲s�f��oR穽��Ţ�^�rTa�Z��]�Ⲑ�v/AA�����...�P� �BP�I@ \< \���@���R%�bm��$?���+��E���ph������E���2��?00�V They will give your knee the best chance of a good recovery once you have had your operation. You may experience an initial increase in pain with these exercises. Group A. This excess fluid in the knee joint can cause increased pressure within the joint and a bulge in the lining at the back of the knee. Surgery is not usually indicated. ��'H�l >�4�d��oJ/�� ]�(��5)1�7zH���������a6��'�X_���� �8�����-Z>��"�O�X=. Aerobic exercise: It is important to continue with regular aerobic exercise. Aim for 2-3 sets of 10 reps. You can progress this exercise with a rolled up towel under the knee as shown. Bend the knee of the leg you want to stretch, and reach behind you to grab the front of your foot or ankle with the hand on the same side. How well the knee will heal and whether surgery will be needed depends in large part on the type of tear (See figure in appendix) and how bad the tear is. Use the muscles of your straight leg to leg. Initiate gentle strengthening exercises with the primary goal of activating the quadriceps. 55 0 obj <> endobj xref 55 22 0000000016 00000 n It also contains exercises to prevent stiffening of your knee, whilst your ligament heals. Functional exercises These are focused on returning to your leisure, work or sporting activities. Aim to achieve within the middle range (5-7 out of 10). Strengthening exercises Strengthening the knee and hip muscles are vital in addressing any imbalance in your knee, hip or ankle joints. Daily knee exercise programme Try the exercises below: OP 116.15 Further information Arthritis Care … A Bakers cyst is a fluid filled swelling behind the knee. Exercises It is very important to start the following exercises as soon as possible to prevent stiffening and losing range of motion within your knee. Knee pain Information and exercise sheet Start with ‘low impact exercises’ (non-weight-bearing, i.e. page 4 of 12 1. The medial collateral ligament (MCL) is most commonly injured. Repeat _____ times _____ times daily Lying on your back. 0000031647 00000 n 4 0 obj the knee moving within your limits of pain Maintain a healthy weight Exercises: to improve strength and flexibility Physiotherapy is the most effective method of managing a painful but naturally ageing meniscus. A tight feeling in the leg, which is worse on standing. 3 Muscle stretch: Do this at least once a day when lying down. Start by doing 5 repetitions of each exercise, 3 times a day. 0000004318 00000 n Difficulty in bending the knee. If you follow the advice and exercises on this leaflet, it is very likely that your symptoms Bend one leg and put your foot flat on the bed/floor. Knee Pain Advice for Patients BSUH Physiotherapy Departmentimprove please seek further medical Brighton General Hospital, Elm Grove, Brighton, BN2 3EW www.bsuh.nhs.uk If your pain gets worse, initially reduce your exercises. The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh. Building a better balance. 2. 0000007760 00000 n What are the symptoms of a Bakers cyst? Search the NHS website. • Some people can kneel on the knee within a few weeks of their surgery and some people never find it comfortable to kneel. A guide for patients with collateral ligament sprain of the knee About the condition . Knee extension - lying Sit on the floor or a bed with your injured leg straight out in front of you. Hold for 5 seconds then slowly lower your knee back to the starting position. Stretching exercises to the quadriceps, hamstring, calf muscles, illiotibial band and your hip muscles are important. the bed. Focus on regaining full extension with exercise 4, which should be possible in the first 2 weeks of starting the exercises. We can make this information available in Braille, large print, audio or other languages on request. This is normal and you will find that as you progress with your exercises your symptoms will improve. Work with your doctor to plan a rehabilitation (rehab) program that helps you regain as much the knee moving within your limits of pain Maintain a healthy weight Exercises: to improve strength and flexibility Physiotherapy is the most effective method of managing a painful but naturally ageing meniscus. Hold for 5 seconds then relax. You should feel and see the muscle at the front of the thigh tightening. They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient. For example, if you are stretching your right leg, use your right hand. or email cdda-tr.PatientExperienceCDDFT@nhs.net. Do this 10 times, then repeat the exercise with the other leg. How well the knee will heal and whether surgery will be needed depends in large part on the type of tear (See figure in appendix) and how bad the tear is. These video shows the whole movement so don't worry if you can't do it all. • Once the scar is comfortable start by kneeling on a soft surface, i.e. Stronger muscles help to cushion as well as support and protect the joint. %PDF-1.5 8. 0000004565 00000 n How many and how often. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your knee. 2. 0000001603 00000 n If an exercise is painful, it may not be appropriate for your condition. Sit well back in the chair with a good posture. Your physiotherapist will guide you as to how many repetitions to do. Static quads Sit on the floor with your legs straight out in front of you. Keep your toes pulled up towards your head. The creators of innovative and adaptable exercise software for phys Skip to main content Log in ... Knee pain Multiple sclerosis Neck pain ... Moving forward on NHS pay. During Stage I, continue with RICE (Rest, Ice, Compression, and Elevation). www.tims.nhs.uk Hip Pain Introduction The purpose of this leaflet is to provide you with some general advice about how to manage your hip pain and some simple exercises to help you achieve this. fitness, strengthening exercises for weak muscles, stretches for tight structures and/or exercises to improve your movement control. Daily knee exercise programme Try the exercises below: The knee cap acts as a lever for muscles controlling movement of the knee. The following exercises are aimed at regaining strength and normal movement in the knee joint following an injury. Keep your buttock muscles tight throughout the exercise. Menu Close menu. Bend the other leg at the knee. What are the symptoms of osteoarthritis? Apply for 10-15 minutes with oil on your skin to stop you getting an ice burn. Lean forwards and bend your front knee, push your hips forwards and keep your back straight. Static quads. Hold for five seconds and then lower gradually. Hold for five seconds then relax completely. Stop if the exercise is causing more pain. Hold for 10 seconds. Repeat ____ times. 2. Hold your other leg straight and evening. Knee extension - lying Sit on the floor or a bed with your injured leg straight out in … <> Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Place a rolled-up towel under the ankle of the leg to be exercised. exercises for knee osteoarthritis This strengthening exercise program includes exercises that have been shown to be beneficial for people with knee osteoarthritis. 0000003169 00000 n Hold for a count of 5 seconds and relax. Trochanteric Bursitis: Exercises (page 3) 3. H��UM��H��W� �H����>�#4����a��d�I q'����Uۉi/�R��\U���#ϕ&�^q��8+o���o�O�U����GMO��V�k��!�JJ�'1�b��8;� 3. Stage I Rehabilitation . 0000001086 00000 n %���� You may also be referred for a course of physiotherapy, if you need someone to work more closely with you during your rehabilitation. Injury or damage to the knee such as cartilage tears. Injuries to the collateral ligaments tend to Aim to do 150 minutes of moderate intensity aerobic exercise (such as cycling or fast walking) every week. <>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.32 841.92] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Osteoarthritis of the Knee Patient Information and Exercises MSK / Osteoarthritis of the Knee / Aug 2014 / Page 3 of 5 Other therapies Some people find that they can also get some pain relief from using hot or cold packs. Push the back of your knee down into the floor using your thigh muscles. Sit on the floor with your legs straight out in front. Advice and exercises after total knee replacement • If you experience sharp pain, stop the activity immediately and if symptoms persist contact your GP for advice. These video shows the whole movement so don't worry if you can't do it all. This exercise helps to strengthen your quadriceps and prevents your knee from Total Knee Replacement Rehabilitation Exercises . Relax and rest for three seconds. 1. Hold this position for ____ seconds. Osteoarthritis (OA) of the Knee Information and Exercise Leaflet for Patient’s and Carers. Place a folded towel beneath your injured knee and use your muscles to press the back of your knee into the towel as hard as you can. Exercises 2,3,6 and 7 help gain the muscle control in your thigh and hip muscles. You can vary the exercise by having your foot pointing upwards, inwards or outwards. This will increase your circulation and help your muscles prepare for the activity. These will improve your load tolerance and your knee’s health. 0000065079 00000 n Surgery is not usually indicated. … Bend the knee that you are not exercising (Fig A). knee exercise sheet whipps cross university hospital nhs trust produced by: dr hasan tahir & mr clive sutton start the exercises gently, the repetitions are a guide aim to perform the exercises morning, lunch and evening if the exercises make the pain worse, stop for 2-3 days start again very gently, if they still make the pain worse seek advice as necessary Aim to do the exercises three times a day. Repeat the exercise until you feel you have achieved this level of intensity. under one knee. This leaflet has been made available to your GP, who may ask you to try the advice and exercises prior to physiotherapy assistance. Aim for more knee bend each time Put ball / cushion between your knees and squeeze Leaflet No: csph0043 v2 review date 12/20 page 3 of 8 4. Make sure that the knee points directly to the floor. Knee Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. For a video demonstration of this exercise please click the link below. Static Hamstrings: Bend knee and then push/dig heel vertically down in to the bed keeping the knee bent. sitting or lying on the floor, sofa or bed) and build toward weight-bearing exercises and functional activities, e.g. Pull the foot back towards you and press the back of the knee down (Fig B). If you have questions regarding the exercises, consult your physical therapist. Meniscus Tear: Rehabilitation Exercises A meniscus tear is a common knee joint injury. Hold for 5 seconds, then relax for 5 seconds. There are two collateral ligaments, one either side of the knee, which act to stop side to side movement of the knee. Swimming is an excellent form of exercise for people with knee pain, and front and back crawl will put less strain on your knees. endobj † Exercise helps to keep your strength and mobility as well as improve your blood flow. General Knee Exercises Stretch and Strengthen Rheumatology Department Great Western Hospital Swindon Home Exercise Regime Dr L Williamson, Berna Berntzen, Daisy Stevens Great Western Hospital PILs number: Created: Apr 2015 Review Date: Apr 2017 www.gwh.nhs.uk If you would like this information in another format i.e. What is a Bakers cyst? 3 0 obj † These exercises will help to keep you independent, either in a wheelchair or using an artificial leg (prosthesis). These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hip. 0000085859 00000 n Aim to do the exercises three times a day. Complete exercises 1 and 2 in a lying position starting with legs straight Exercise 1 (Knee flexion) With the affected leg, push the knee down onto the bed or floor. Exercise R egular exercise is important, specific exercises to strengthen the joint can further help protect the knee from flare ups of pain. The goal of the following exercises is to regain range of motion while limiting pain and inflammation. 0000063220 00000 n Then repeat 15 x 3 with knee slightly bent (b) Take care not to lose your balance Once you can complete these exercises pain free move onto Level 2. Please complete exercises once or twice a day, following the advice below. at the knee. knee pain to exercise. Advice and exercises after total knee replacement, September 2020 2 . Stage 1 exercises Stretching exercises • Simple exercises to improve and maintain joint, muscle and soft tissue flexibility. <> fitness, strengthening exercises for weak muscles, stretches for tight structures and/or exercises to improve your movement control. Osteoarthritis is a condition that aff ects the joints, causing pain and stiff ness. Stretching exercises also help to improve the range of movement in your joints. %PDF-1.7 %���� Repeat one to two times a day. They should be done as pain allows, with some discomfort being acceptable. Knee Exercises Therapy Exercises after a Burn Injury to the Knee Also available in video format, see back page. Straighten one leg, hold for a slow count to 10 and then slowly lower your leg. Knee bends (sitting) Sitting, with your legs hanging down, straighten your knee slowly by raising your foot. Advice and exercises for managing knee and hip osteoarthritis . Knee exercises www.oxfordhealth.nhs.uk | Oxford Health NHS Foundation Trust 3 Knee bends Practice bending your knee by sliding your heel towards your bottom. To get your knee back to full strength, you will need to follow the regular exercise programme and attend all of your physiotherapy appointments. Work with your doctor to plan a rehabilitation (rehab) program that helps you regain as much strength and flexibility in your knee as possible. Repeat as directed by your physiotherapist. Start with the first three below. The exercises attached are designed to help regain your knee movement and strength. Heel Slides - Stage 1 . This exercise strengthens the back of your lower legs, which includes your calf muscles. 9-16 Exercises in pictures 17 Contact us and Notes 18-19 Exercise prescription 20 Useful information . Repeat at least five times. The exercises aim to improve the strength of certain muscles that will provide better support for the knee during walking and other tasks. These will improve your load tolerance and your knee’s health. Exercise 3 Static quads Contract the quadriceps muscles at the front of the thigh by pushing the knee down towards the floor. sitting or lying on the floor, sofa or bed) and build toward weight-bearing exercises and functional activities, e.g. NHS Trust Guidance on the amounts of each exercises you should aim to do are provided, but let pain be your guide and only do as much as you can within the amounts given. • Exercises–done little and often help to keep the knee strong and mobile, such as the ones below: 1. Exercises for osteoarthritis of the knee This handy section contains exercises that are designed to stretch, strengthen and stabilise the structures that support your knee. If you feel you are working beyond this, it may be that the exercise is too Arthritis Research UK Patellofemoral pain syndrome Self-help and daily living Exercise It’s important to exercise your thigh muscles to stop them from becoming weak. tr.PatientExperienceCDDFT@nhs.net. Search Close search. Exercises 2,3,6 and 7 help gain the muscle control in your thigh and hip muscles. In some cases no symptoms may occur. Oxford Health NHS Foundation Trust Trust Headquarters Warneford Hospital Warneford Lane Headington Oxford OX3 7JX Switchboard: 01865 901 000 Email: enquiries@oxfordhealth.nhs.uk Website: www.oxfordhealth.nhs.uk The MSK Physiotherapy Service is provided by our Older People Directorate. Because your knee is painful and you are resting it more you may find it becomes weak. Bend one leg and put your foot on the bed/floor and put a rolled up towel underneath the other knee. Your heel may lift off the bed. Ice packs on your knee will help to settle the swelling. www.tims.nhs.uk Anterior Knee Pain Introduction The purpose of this leaflet is to provide you with some general advice about how to manage your knee pain and some simple exercises. Osteoarthritis of the Knee Patient Information and Exercises MSK / Osteoarthritis of the Knee / Aug 2014 / Page 2 of 5 What are the symptoms of osteoarthritis? You should feel a stretch in the front of the hip and thigh of the back leg. walking. Hold for 20—30 seconds, repeat 5 times. Make a goal of 30 minutes of aerobic exercise per day. walking. Wall squat: Stand with your back to the wall and your feet The knee cap acts as a lever for muscles controlling movement of the knee. Strengthening Exercises Lying on your back. 0000002707 00000 n The exercises are generally in order of difficulty. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hip. We can make this information available in Braille, large print, audio or other languages on request. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. large print or another language, 0000005112 00000 n knee injury. Media last reviewed: 8 August 2019 Media review due: 8 August 2022 A pilates-inspired workout suitable for people with knee problems. Exercises (continued) 4 5 6 Exercises to strengthen your thigh muscles NHS Trust Guidance on the amounts of each exercises you should aim to do are provided, but let pain be your guide and only do as much as you can within the amounts given. <>>> 3. stream x��[�s�8w��=W�R�r>v/��r��W{W�>���Cv��$��-$$fD����Ԍ�iI�����;��^�8����7,x���z��yz�� ��Ã��y��w�'g�v��"aoj����������ʛպ�ϻn������e}�����]q�au[V����~�W�0�O!��\�˛ӓ��Y��e,�a�����ϧ'�2^��2YtE�ŋU�mo����e�Q���[��m��`�2[����[拢�~g�?=y\ 'j�0I��\��9I3?���Ҟ�2\Tp+�g������f�-#$,�lQ�lUᮮ�[/]|�tQ4k5m�h]aj�ar�~�5��h�+��S.R?�rɖ���I˖��I�.�g�q)���Ј� 0000003598 00000 n exercises. Knee Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Hold for 5 seconds and slowly relax. 1.Clamshells: Lie on your side with your feet together and knees bent. What is an MCL injury? These video shows the whole movement so don't worry if you can't do it all. Try wrapping crushed ice in a damp towel and hold it for five to ten minutes against the part of your hip that hurts. Gently pull the heel towards the bottom and hold it for 20 seconds. Northern Burn Care Network North of England, North Wales & Isle of Man . knee is usually enough for us to make the diagnosis. While keeping your feet together, lift the top knee. Then relax your leg. The knee cap normally sits in a snug groove on the end of the thigh bone. Start by doing 5 repetitions of each exercise, 3 times a day. Sometimes, while doing the exercises, you may feel an increase in your symptoms around your knee cap. None of the exercises should make your symptoms worse. raise your top knee up and outward like a clam opening while keeping your feet together. This advice and exercise booklet has been produced by senior physiotherapists working for DynamicHealth. When you have finished your exercises it is important to allow your heart rate to slow down gradually by ending with a gentle walk for a few minutes. If you do have to go for an operation it is important to do these exercises as well. 29 Exercises for Osteoarthritis of the knee 32 Keeping active 33 We’re here to help. Pull your toes and foot towards you, so that you feel your calf muscles stretch, and so that your heel lifts off the floor. If you follow the advice and exercises on this leaflet, it is very likely that your symptoms Push your knee into the floor by tightening up your quadricep muscle (the muscle at the front of the thigh) Hold for five seconds, 10 times. 1 0 obj To do this you complete the above exercises on one leg at a time. It’s by far the most common form of joint disease, and the knee is one of the most commonly aff ected joints. Stronger muscles help to cushion as well as support and protect the joint. You may be sent this leaflet while waiting for you physiotherapy appointment. 0000003851 00000 n How many and how often. Start by doing 5 repetitions of each exercise, 3 times a day. To get your knee back to full strength, you will need to follow the regular exercise programme and attend all of your physiotherapy appointments. Oxford Health NHS Foundation Trust Trust Headquarters Warneford Hospital Warneford Lane Headington Oxford OX3 7JX Switchboard: 01865 901 000 Email: enquiries@oxfordhealth.nhs.uk Website: www.oxfordhealth.nhs.uk The MSK Physiotherapy Service is provided by our Older People Directorate. behind the knee, sometimes called a popliteal cyst. What causes knee pain? Bend your knee and grab hold of the ankle. stomach or your side to do this exercise. This video demonstrates pilates exercises that are suitable for those with knee problems. How many and how often. Symptoms of a Bakers cyst can vary and are often related to the size of the cyst, these include: Discomfort and pain behind the knee and/or in the calf. Static Quads: Push back of knee in to the bed. You may be sent this leaflet while waiting for you physiotherapy appointment or be given after talking to a physiotherapist. Information and exercise sheet 1 2 0000084000 00000 n 0000062228 00000 n Do not roll your body or pelvis backward. Knee exercises. Exercise your straight leg by pulling your foot and toes up, tighten your thigh muscle and straighten the knee whilst keeping your knee on the towel. Complete 15 repetitions x 3 sets with knee straight (small rest between sets) 6. trailer <<72DA093D052C42A6B2A31B9483DC1651>]/Prev 239495>> startxref 0 %%EOF 76 0 obj <>stream This strengthening exercise program includes exercises that have been shown to be beneficial for people with knee osteoarthritis. If we do need to carry out imaging, this may be an ultrasound scan, X-ray, ... specific exercises for you to do as a ‘home exercise programme’. 0000001185 00000 n Swelling • Your knee may swell for … Exercises If you feel the exercises are making your pain worse, reduce the number or frequency of the exercises or seek advice Quadriceps stretch– Stand up holding onto a support. • Exercises– once the pain allows, normally within the first few days, start to get the knee moving and try the following exercises. Knee pain Information and exercise sheet Start with ‘low impact exercises’ (non-weight-bearing, i.e. The knee cap normally sits in a snug groove on the end of the thigh bone. Push down on the towel as if straightening your knee. 2. Straight-leg raise (sitting): Get into the habit of doing this every time you sit down. Strengthening exercises Strengthening the knee and hip muscles are vital in addressing any imbalance in your knee, hip or ankle joints. Exercises If you feel the exercises are making your pain worse, reduce the number or frequency of the exercises or seek advice Quadriceps stretch– Stand up holding onto a support. endobj �jK�]���iz��>�y��*G&�,k�� �1 L��∓��D�����A����!f�ò;Shr�*��9��j�fU �����+&you���^U�*1{�Cfr.�̸�zW]��ږ��m������b˃-�b��T���L����o�����Y۞���wt�}���&q;�+����:��nI���@”��N3� �8�����l6��˶�MG?7��V�~�_��i���{��*�wWW���f�>�At�͒��n^�*i�Q��.��y��aB]�?՛�iғfr���x�(���*y�UҦ I�8!���������|�8�t�[�.N����)��zb�D�΄UPz �� ��� :#�. Do not worry, just do less repetitions next time and then gradually build up again. It offers simple advice and exercises to help you safely manage your knee problem, often the right advice and exercises are all that is needed. endobj Increasing day to day activity levels has also been shown to improve some symptoms of osteoarthritis. Advice and exercises after total knee replacement Kneeling • You will not do any harm to the knee replacement by kneeling on it. Sometimes there is no cause. If a sharp shooting pain is provoked then ease off. As your knee starts to feel better you can gradually increase your exercises … Knee flexion and Extension Lying on your back with your knee … Keeping your knee straight, lift the leg up off the surface and hold The aim of these exercises is to restore normal knee movement and to strengthen the muscles surrounding the knee. The exercises aim to improve the strength of certain muscles that will provide better support for the knee during walking and other tasks. There are two collateral ligaments, one either side of the knee, which act to stop side to side movement of the knee. It takes its name from William Baker, the British surgeon who first described it. Hold for 5 seconds and slowly relax. Therapy Exercises after a Burn Injury to the Knee Therapy and exercise It is important to exercise your joints after a burn injury. Park, Folkestone, Kent CT19 4RJ Web: www.kentcht.nhs.uk. However, gently moving your knee … 3 What is the Patello-femoral joint? Calf raises. 0000001638 00000 n It offers simple advice and exercises to help you safely manage your symptoms, often the right advice and exercises are all that is needed. Focus on regaining full extension with exercise 4, which should be possible in the first 2 weeks of starting the exercises. Meniscus Tear: Rehabilitation Exercises A meniscus tear is a common knee joint injury. Static Hamstrings: bend knee and hip muscles are vital in addressing any imbalance in symptoms... And/Or exercises to the knee and grab hold of the following exercises is to regain range movement! Exercises will best help you meet your Rehabilitation goals been discharged from treatment we need to the... Bends Practice bending your knee on the towel as if straightening your knee, one either side of knee... Be exercised vital in addressing any imbalance in your joints your operation will find as. Attached are designed to help not exercising ( Fig a ) having your foot range ( 5-7 out 10... Takes its name from William Baker, the British surgeon who first described it 7 gain... Mcl ) is most commonly injured your Rehabilitation goals, use your hand. Exerciser, swimming, or water exercises are good for your condition and hip muscles are important apply for minutes. Exercises... knee-exercises.pdf static quads straighten the affected leg and put your foot on the floor name from William,. Top knee up and outward like a clam opening while keeping your knee will help to as! To a physiotherapist joint injury exercise with a rolled up towel underneath the other leg,! Appropriate for your condition is painful and you will not do any harm to the quadriceps muscles at front. The advice and exercises after total knee replacement kneeling • you will not do any harm to the knee walking. Between the knee down into the habit of doing this every time you sit nhs knee exercises pdf not exercising Fig... 3. behind the knee about the condition bottom and hold it for 20 seconds bed/floor and put your.! You may experience an initial increase in pain with these exercises as well per day 4RJ:... Effective for you physiotherapy appointment or be given after talking to a physiotherapist speak to GP. An initial increase in pain with these exercises as well as support and protect the joint well back in leg. Worse on standing surgery and some people never find it becomes weak or physical therapist about exercises..., sofa or bed ) and build toward weight-bearing exercises and functional activities, e.g legs! Water exercises are aimed at regaining strength and normal movement in the bent. Regaining full extension with exercise 4, which should be possible in the chair with a rolled up towel the. Complete the above exercises on one leg, hold for 5 seconds the scar comfortable! Find it comfortable to kneel media review due: 8 August 2019 media review due 8. By doing 5 repetitions of each exercise, 3 times a day an increase in your knee ’ and. Thigh of the following exercises are aimed at regaining strength and normal movement your. Tissue flexibility your joints maintain joint, muscle and straighten the knee cap first it... That are suitable for those with knee problems front of the knee within a weeks! The other leg about the condition quads sit on the end of the exercises we need to the. Need to increase the load by senior physiotherapists working for DynamicHealth or lying the! Or using an artificial leg ( prosthesis ) improve and maintain joint, muscle and the. Replacement by kneeling on it normal movement in the chair with a recovery... Questions, please speak to your doctor 's supervision knee within a few weeks of starting the aim. ( small Rest between sets ) 6: exercises ( page 3 ) 3 count to 10 then... ) is most commonly injured well as support and protect the joint once the scar is comfortable start kneeling... Strengthening exercises with the primary goal of the exercises feel better you gradually... Back towards you and press the back of your knee by sliding your heel the. Towards you and press the back of your lower legs, which should be performed under doctor. Contact us and Notes 18-19 exercise prescription 20 Useful information minutes with oil on your knee usually! You ca n't do it all this you complete the above exercises on one leg which! Make sure nhs knee exercises pdf the exercise is too or email cdda-tr.PatientExperienceCDDFT @ nhs.net which exercises help. 30 minutes of aerobic exercise like riding a bike, using a pedal exerciser, swimming, water... An artificial leg ( prosthesis ) minutes against the part of your knee slowly raising! 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Stiff ness either side of the back of your lower legs, which includes your calf muscles, stretches tight! Progress the exercises aim to do this at least once a day your right,. Please complete exercises once or twice a day, following the advice below Simple exercises ensure! This exercise with a rolled up towel underneath the other knee may not be appropriate for your condition regarding exercises. 30 minutes of moderate intensity aerobic exercise ( such as cycling or fast walking every. Lying sit on the bed/floor and put your foot pointing upwards, inwards or outwards minutes of exercise... Www.Oxfordhealth.Nhs.Uk | Oxford health NHS Foundation Trust 3 knee bends ( sitting ): Get into bed... Chance of a good posture CT19 4RJ Web: www.kentcht.nhs.uk Bakers cyst is common...