How to hurt Your Knee At Home
Managing Your Knee Pain - Strengthen for Recovery
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once your knee pain is better you can
start
strengthening your leg muscles this will
help you recover and prevent
patellofemoral pain from returning as
you do these exercises you should feel a
gentle tightening in your muscles you
should not feel more pain in your knee
when you start we recommend doing these
exercises in the order they appear here
once you're comfortable with them you
can switch them around and even add
other exercises to your routine
you'll need a small towel to do the quad
set exercise start by lying on your back
with your legs out in front of you put a
small rolled-up towel under one knee
using your thigh muscles straighten that
knee and press the back of your knee
into the towel you should feel a gentle
tightening in the muscles at the front
of your thigh hold for five seconds and
relax do 10 to 20 repetitions relax and
switch legs
do this exercise three or four times a
day
leg raises strengthen your thigh muscles
lie on your back with the leg that hurts
out straight and your other leg bent
tighten your thigh muscles and lift the
straight leg don't go any higher than
the bent knee keep your knee straight
and work your thigh muscles as you lower
the leg lift and lower the leg 10 to 20
times do this exercise three or four
times a day this exercise strengthens
the muscles in your hip lie on your side
with both knees bent in front of you
gently tighten your abdominal muscles to
protect your back keeping your feet
together slowly raise your top knee up
and out like a clam opening your buttock
muscles should be tight throughout the
exercise hold for 5 seconds and lower
your knee to the starting position being
careful not to roll backwards repeat
with the other leg
do this exercise 10 to 20 times 3 or 4
times a day
bridges are a helpful strengthening
exercise lie on your back with knees
bent and your feet flat gently tighten
your stomach and buttock muscles lift
your hips three to five inches without
arching your back hold for five to ten
seconds then slowly lower your hips to
the starting position do ten to 20
repetitions three or four times a day
squat strengthen your quads and doing
them against a wall gives you good
support stand with your back against the
wall with your feet about 12 inches away
bend your knees into a small squat
making sure your knees stay lined up
over your ankles hold the squat for five
to ten seconds then slide your back up
the wall to a standing position do 10 to
20 repetitions three or four times a day
