KNEE EXERCISES FOR PATIENTS
Knee Exercises for patients to perform at their home
Isometric Vastus medialis
• Sitting with rolled towel under knee.
• Turn your foot outwards slightly then straighten your knee.
• Feel on the inside of your knee for the activation of the inner quad (VMO)
• Ensure that the inner quad (VMO) activates before the outer quad
Sets: 3 Repetition: 10 Frequency: 2 x / day Hold: 5 - 10 sec.
Strengthening Quadriceps
• position knee over a rolled towel bending to about 30 degrees.
• Push your knee onto the roll and straighten knee fully by lifting the foot as high as possible.
• Focus on tightening / squeezing the inner quad (VMO)
• Slowly lower the leg to starting position and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day
Strengthening ASLR
• Lie on your back with one knee bent and the affected leg completely straight.
• Lift your leg off the bed to 45 degrees keeping it straight.
• Focus on squeezing the inner quad (VMO)
• Lower the leg slowly to starting position and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day
Isometric Vastus medialis
Sitting at edge of a bed with ankle crossed and a rolled towel between the thighs).
• Squeeze your legs together and activate the inside of your thighs without contracting the outside of your thighs.
• Try to extend your leg by pushing your bottom foot against the top foot as much as you can without moving.
• Relax and repeat the exercise straightening your leg a bit more each time.
Sets: 3 Repetition: 10 Frequency: 2 x / day Hold: 5 - 10 sec.
VMO strengthening
• Sit on a chair and place a small ball or a rolled towel between your knees.
You want to have your leg at hip width. Extend your legs while squeezing the ball then repeat
Sets: 3 Repetition: 10 Frequency: 2 x / day
Isometric wall squat
• Have your back supported on a wall and feet slightly in front of you.
• Place a small ball between the legs and squeeze lightly as you lower yourself to bend the knees and hips at 90° just as you were sitting in a chair.
• Push through the heels to hold yourself in the position for the required time.
Biofeedback VMO
• Stand with the injured leg forard.
• Place one hand over the inside of the knee, just above the knee cap and the other hand over the outside thigh.
• Tranfer your weight forward by thightning the muscle under the inside hand and relaxing the outside muscle.
• Return and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day
Srengthening Vastus medialis
• Stand with your feet apart and facing outwards.
• Slowly drop down into a squat with open legs keeping your knee cap aligned with 2nd toe.
• Slowly return to standing position by pushing through heels to activate your buttock.
• Special Instructions: Maintain proper low back posture (slightly arched) and stability of the knees (avoid any lateral movements).
Sets: 3 Repetition: 10 Frequency: 2 x / day
The Four Quadriceps Muscles an overview
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