Knee Exercise #1
Instructions:
- IT SHOULD BE NOTED THAT EXERCISE THAT INVOLVES REPEATED OR UNUSUAL STRESS ON THE KNEE OFTEN CAUSES KNEE PAIN, OR PATELLOFERNORAL STRESS SYNDROME. SOCCER, SWIMMING, RUNNING ON HILLS, AND REPEATED SQUATTING OR JUMPING ARE AMONG ACTIVITIES THAT CAN TRIGGER THIS TYPE OF PROBLEM. ONE STEP YOU CAN TAKE TO ALLEVIATE EXERCISE-RELATED KNEE PAIN IS TO STRENGTHEN YOUR THIGH MUSCLES USING THE FOLLOWING STEPS:
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1. Short-arc extensions:
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Sit down or lie on your back. Place a roll or cushion about 6 inches thick under the thigh of your affected leg. Raise your heel as high as possible while keepng your knee on the cushion. Hold for 5 seconds and then lower slowly. Do three sets of 10 twice a day.
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2. Straight-leg lifts:
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Lie on your back and bend the knee of your unaffected leg. Tighten the quadriceps muscle of your affected leg and lift the leg as high as the unaffected knee. Hold 5 seconds and lower slowly. Do three sets of 10, twice a day.
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3. Quadriceps setting:
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Sit on the floor with your legs stretched out straight in front of you. Tighten the quadriceps muscle of your affected leg so that your heel rises slightly off the surface. Hold 5 seconds. Do three sets of 10 repetitions twice a day.
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4. Stationary cycling:
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Use a low tension setting and set the seat high enough so that your leg is straight on the down stroke. Start with 10 minutes a day and work up to 30 minutes.
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