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Knee Rehabilitation Exercises: Safe and Effective Home Strengthening Program
Prepared by: Dr. Sedat Duman – Orthopaedics and Traumatology
Frequency: 1–2 times per day
Sets and repetitions: 3 sets of 10 repetitions for each exercise (unless otherwise instructed by your doctor or physiotherapist)
Hold time: Hold each contraction or stretch for about 10 seconds
Goal: To strengthen the muscles around the knee, improve joint range of motion, enhance stability, and support safe recovery after injury or surgery.
1) Quad Sets – Towel Under the Knee
Sit with your leg extended and place a rolled towel under your knee. Push your knee down into the towel by tightening the muscles on the front of your thigh (quadriceps). Keep your heel on the floor and feel the muscle contract strongly. Hold for about 10 seconds, then relax.
Goal: Activate the quadriceps early and improve basic knee muscle control.
2) Inner Thigh Strengthening – Towel Between the Knees
Sit with your hips and knees bent comfortably. Place a rolled towel between your knees. Squeeze both knees toward each other to compress the towel. Hold the squeeze for 10 seconds, then relax.
Goal: Strengthen the inner thigh muscles and improve medial knee stability.
3) Hip Abduction Against the Wall – Towel on the Side of the Leg
Lie on your back. Place a rolled towel between the outside of your knee or thigh and a wall. Gently press your leg outward against the towel and the wall without moving your pelvis. Hold for 10 seconds, then relax.
Goal: Strengthen the hip abductor muscles and support proper knee alignment.
4) Straight Leg Raise – Knee Locked
Lie on your back with one leg bent and the other leg straight. Tighten the quadriceps of your straight leg, keeping the knee fully extended. Slowly raise the straight leg 15–30 cm off the floor while maintaining the knee locked. Hold for 10 seconds, then lower it in a controlled manner.
Goal: Strengthen the quadriceps without placing excessive load on the knee joint.
5) Short Arc Quad – Knee on a Towel Roll
Lie on your back and place a thick roll or pillow under your knee so that it is slightly bent. Lift your heel off the surface and straighten your knee as much as possible over the roll. Hold the contraction for 10 seconds, then slowly lower your heel.
Goal: Improve knee extension control and help the knee reach full straightening.
6) Heel Slides – Increasing Knee Flexion
Lie on your back with both legs extended. Slowly slide the heel of your affected leg along the surface toward your buttock, bending your knee as far as comfortable without sharp pain. Hold the flexed position for 10 seconds, then slide the heel back to the starting position.
Goal: Increase knee flexion range of motion and reduce stiffness.
7) Side-Lying Hip Abduction
Lie on your non-affected side. Keep the affected leg on top, straight and in line with your body. Lift the top leg upward without letting it drift forward or backward. Hold at the top for 10 seconds, then slowly lower it.
Goal: Strengthen the hip abductors and improve overall lower limb stability.
8) Prone Knee Flexion – Hamstring Activation
Lie face down (prone position). Bend your affected knee and bring your heel toward your buttock as far as comfortable. Avoid excessive pain. Hold the bend for 10 seconds, then slowly straighten the knee.
Goal: Strengthen the hamstring muscles and balance the forces around the knee.
9) Seated Knee Extension
Sit on a chair with your feet resting on the floor. Tighten the muscles on the front of your thigh and straighten your knee until your leg is extended in front of you. Keep the foot slightly pulled toward you (ankle dorsiflexion). Hold for 10 seconds, then slowly lower the leg.
Goal: Improve quadriceps strength and knee control in a functional sitting position.
10) Wall Sit – Supported Squat
Stand with your back against a wall and your feet slightly forward. Slowly slide your back down the wall until your knees bend into a half-squat position. Make sure your knees do not collapse inward or move too far in front of your toes. Hold this position for 10 seconds, then slide back up to standing.
Goal: Build endurance and functional strength in the quadriceps and hip muscles.
OPTIONAL ADVANCED PROGRAM
This section includes more advanced exercises focusing on balance, flexibility, and functional strengthening. These exercises are usually added after your pain and basic strength have improved. Always consult your doctor or physiotherapist before starting advanced exercises.
A) Proprioception – Balance and Stability Training
1. Single-Leg Stand
Stand near a stable support (wall or chair). Shift your weight onto the affected leg and lift the other foot off the floor. Try to maintain your balance for 20–30 seconds. As you progress, you can increase the time or perform the exercise with your eyes closed.
2. Mini Squat on a Soft Surface
Stand on a balance cushion or a folded thick towel. With both feet on the surface, gently bend your knees into a mini squat and then return to standing. Keep your knees aligned with your toes and avoid letting them collapse inward.
3. Weight-Shifting Exercises
Stand with your feet shoulder-width apart. Slowly shift your weight from side to side, and then from front to back, while keeping your knees and hips aligned. Focus on smooth and controlled movements.
B) Stretching – Reducing Muscle Tightness
1. Hamstring Stretch
Sit or stand with your affected leg extended in front of you. Gently lean your upper body forward from the hips until you feel a stretch along the back of your thigh. Hold for 20–30 seconds without bouncing, then relax.
2. Quadriceps Stretch
Stand and hold onto a stable surface for balance. Bend your affected knee and bring your heel toward your buttock. Hold your ankle with your hand and feel a stretch along the front of your thigh. Keep your knees close together. Hold for 20–30 seconds.
3. Calf (Gastrosoleus) Stretch
Stand facing a wall and place your hands on it. Step one foot back and press the heel of the back leg into the floor while bending the front knee. You should feel a stretch in the calf of the back leg. Hold for 30 seconds, then switch sides if needed.
4. IT Band Stretch
Stand and cross the affected leg behind the other. Lean your torso gently toward the non-affected side until you feel a stretch along the outer side of your thigh and hip. Hold for 20–30 seconds and then relax.
C) Functional Strengthening
1. Mini Squat
Stand with your feet shoulder-width apart. Keeping your back straight, gently bend your knees and hips into a half squat, then return to standing. Avoid allowing your knees to move inward or excessively forward over your toes. Perform 3 sets of 10 repetitions.
2. Step-Up / Step-Down
Use a low step or platform. Step up onto the platform with your affected leg first, then bring the other leg up. Step down in the same order, leading with the affected leg. Move slowly and maintain good knee alignment throughout.
3. TKE – Terminal Knee Extension with Resistance Band
Anchor a resistance band to a stable object and loop it around the back of your affected knee. Stand facing the anchor point with the knee slightly bent. Allow the band to pull your knee forward, then tighten your quadriceps and straighten the knee fully against the resistance. Perform 10–15 controlled repetitions.
