The University of West Alabama

Athletic Training & Sports Medicine Center

Station #14, UWA
Livingston, AL 354!
"!5#$5"#345!
http://at.uwa.edu
KNEE AND LEG EXERCISE PROGRAM
These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength
and flexibility of the involved leg. This exercise program must be performed on a regular basis to regain and
improve lost muscular strength, endurance, and flexibility; thus a consistent effort on your part is required to
obtain the maximum benefit from the exercise program outlined.
When correctly performed all of these exercises may be accomplished without difficulty. You may notice some
muscular fatigue and soreness for the initiation of the exercise program, but this should be distinguished from
pain. n addition, there should not be any increase in pain or swelling. These signs may indicate too much
activity too fast, and necessitate that you consult with your doctor, athletic trainer, or physical therapist
!. PATELLAR MOBILIZATION: With leg straight and thigh muscles
relaxed, place a finger of each hand on either side of patella "kneecap# and
gently move the kneecap up and down for !$% minutes. &erform '$( times
daily.

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%. PASSIVE KNEE FLEXION: )eated, use the uninvolved leg to move the
involved leg through the range of motion.
To bend the knee* place the ankle of the uninvolved leg over the shin of your
involved leg and push back as far as possible. +old !, seconds. -elax for
!, seconds. -epeat ...... times.
To straighten* hook the foot of the uninvolved leg behind the involved leg/s
ankle and guide you involved knee straight without contracting your
quadriceps. 0egin with ..... min., progressing to ...... min. &erform '$
( times daily.

3. PASSIVE KNEE EXTENSION TO ZERO:
1. )traighten leg by sliding heel downward with your involved foot. 2se
hands to put pressure on leg above patella, try to make the knee as
straight as possible. +old !, seconds. &erform ....... min., ....
daily.
0. &lace towel roll under heel, and allow involved leg to straighten with the
assistance of gravity, and gentle pressure from your hands. +old
....... seconds. &erform .... min., .... times daily.
3. &lace a ...... pound weight on the thigh above the knee. &erform
........ min., ....... times daily.

'. HEEL SLIDE: 0end your knee as far as possible using the hamstrings.
4rasp the lower leg with both hands and gently pull heel toward buttocks.
+old .... seconds. -elax. &erform ..... min., .... times daily.

(. ACTIVE ASSISTED KNEE FLEXION: )it in a chair with involved foot
flat on floor. )lide foot back as far as possible using hamstring muscles.
5eep foot stationary, slide hips forward over your foot. +old .......
seconds. -elax ..... seconds. &erform.... min. .... times daily.

6. KNEE FLEXION PULLEY* )eated, with pulley secured to back of chair,
slide the involved foot back as far as possible. 4rasp handle of pulley rope
and pull gently to bend knee further back. +old .... seconds. -elax .....
seconds. &erform ....... min., ....... times daily.
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!. QUAD SETS* With leg as straight as possible and heel resting on a firm
surface "floor or table#, tighten the front thigh muscles "quads#, trying to pull
the patella toward you. +old for ( seconds contracting your muscles as tight
as possible. 3ompletely relax the thigh and rest 7 seconds. -epeat (, times.
This exercise should be performed throughout the day and may be performed
standing, sitting, or lying down.

%. MULTI-ANGLE ISOMETRICS: )eated, place your foot against the wall
with your knee bent to 8, degrees. 4ently push into the walls as if to kick
out. +old !, seconds, relax ' seconds. -epeat exercise a 8,, 6, and 7,
degrees of knee flexion. &erform .... sets, .... repetitions, .... times
daily.
7. HIP ADDUCTION: &lace a rolled towel, pillow, or small rubber kickball
between thighs. )quee9e legs together tightly, holding !, seconds. -elax,
resting ' seconds. &erform ..... sets, ..... repetitions, ..... times daily.

'. CO-CONTRACTIONS* While sitting with the involved knee slightly bent,
tighten both the front "quads# and back "hams# thigh muscles at the same
time :digging; the heel of your foot downward. 3ontract your muscles as
tight as possible, holding for !, second. -elax, resting ' seconds. &erform
.... sets, .... repetitions, .... times daily. 3o$contractions may be
modified by performing each set with the knee bent at different angles, as
described in multi$angle isometrics.
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1. STRAIGHT LEG RAISE (SLR: <ying on your back with involved knee
bent 8, degrees tighten the quadriceps as in a quad set. 5eeping your leg
straight, lift your heel until the thigh reaches the approximate level of the
uninvolved thigh. +old for 6 seconds and slowly lower leg down.
3ompletely relax the thigh and rest ' seconds. &erform ..... sets, .....
reps, ..... times daily. 0egin with ..... lbs., gradually increasing to
..... lbs.

!. ADDUCTED SLR: <ying on involved side either* a# bend the good leg up
so its foot is in front of the involved leg, or b# place the uninvolved leg on the
seat of a chair. <ift the involved leg upwards approximately 6 inches. +old
for 6 seconds. -elax ' seconds. &erform .... sets, .... reps, .... times
daily. 0egin with .... lbs.* gradually increasing to ..... lbs.

". ABDUCTED SLR* <ying on uninvolved side, lift the involved leg towards
the ceiling without rotating the leg outwards. +old 6 seconds relax '
seconds. &erform .... sets, .... reps, .... times daily. 0egin with ....
lbs., gradually increasing to ..... lbs.

#. PRONE SLR: <ie on your stomach with folded towel under the thigh =ust
above the knee, perform a quad set and keep the leg straight while lifting the
leg approximately 6 inches backwards from the hip. +old 6 seconds, relax '
seconds. &erform .... sets, .... reps, .... times daily. 0egin with
....lbs, gradually increasing to ..... lbs.

$. %&-"' DEGREE KNEE EXTENSION: While seated, slowly extend the
involved leg out to a '( degree angle. +old 6 seconds. )lowly lower to
starting position. &erform .... sets, .... reps, .... times daily. 0egin
with ....lbs., gradually increasing to ..... lbs.
%. KNEE EXTENSION (FULL: While seated, slowly extend the involved
leg until straight. +old 6 seconds. )lowly lower to starting position.
&erform .... sets, .... reps, .... times daily. 0egin with ....lbs.,
gradually increasing to ..... lbs.

11. HAMSTRING CURLS:
1. P()*+: <ie on your stomach with a folded towel under the thigh =ust
above the knee. 0end the knee slowly bringing your heel toward your
buttocks. +old 6 seconds. &erform .... sets, .... reps, .... times
daily. 0egin with ....lbs., gradually increasing to ..... lbs.
0. S,-*./*0: standing straight with thigh resting against table or wall,
slowly raise heel up toward buttocks. +old 6 seconds. )lowly lower to
starting position. &erform .... sets, .... reps, .... times daily.
0egin with ....lbs., gradually increasing to ..... lbs.


13. HIP FLEXION* )eated, slowly lift your bent knee toward your chest +old
6 seconds. . )lowly lower to starting position. . &erform .... sets, ....
reps, .... times daily. 0egin with ....lbs., gradually increasing to .....
lbs.

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1'. STATIC 1EIGHT LOADING: )itting on edge of a chair with involved
leg straight and foot resting on floor. Tighten the quadriceps as in a quad set.
5eeping leg straight, raise leg until parallel with floor. +old for 6 seconds.
)lowly lower to floor. -est ' seconds. &erform .... sets, .... reps, ....
times daily. 0egin with ....lbs., gradually increasing to ..... lbs.

12. LEG PRESS: n a lying or seated position, with your feet flat on the
footrest of the machine, slowly extend your knee from ...... degrees. +old
7 seconds. )lowly return to resting position. &erform .... sets, .... reps,
.... times daily. 0egin with ....lbs., gradually increasing to ..... lbs.

1%. RESISTED PLANTAR FLEXION: With leg as straight as possible, loop
a towel around the ball of the foot, holding the ends of the towel with both
hands. &ush foot downward, providing resistance with the towel. &ause and
pull foot back as far as possible, stretching the 1chilles tendon. &erform
.... sets, .... reps, .... times daily.

!1. HEEL RAISES: )tand with feet straight using a wall or table for balance.
&ush up onto toes lifting heels off floor. +old for 6 seconds. )lowly lower.
-elax two seconds. &erform .... sets, .... reps, .... times daily.

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!. 1. STATIONARY CYCLING: 1d=ust seat height so that involved leg is
almost straight when the ball of foot is on the lowest pedal. Tension set to
allow minimum to moderate resistance. 0egin cycling ..... min.,
progressing to ..... min. as tolerated.

%. MINI SQUATS: )tand with feet shoulder width apart and slightly rotated
outward. 0end knees to 7, degrees. +old 7 seconds. )lowly straighten to
!( degrees. -epeat ..... min., progressing to ....., ..... times daily.
A. With >lastic Tubing* &erform as above while standing on tubing and
providing resistance by holding tubing at waist level. -epeat .....
min., progressing to ....., ..... times daily.

7. STEP UPS: )tand sideways with the involved leg toward a step. &lace the
involved foot up on the step. <ift the body weight with the involved leg and
let yourself down, slowly and deliberately. You should land on the
uninvolved heel and lift off the uninvolved heel. 0egin with ..... inch step
progressing to ..... inch step as tolerated. 0egin with ! min., ..... times
daily.
A. 1/,3 E4-5,/6 T78/*0: &erforms as above while in=ured leg stands on
tubing and providing resistance by holding tubing as high as possible.
0egin with ..... inch step progressing to ..... inch step as tolerated.
0egin with ! min., ..... times daily.

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". POOL 1ALKING9 RUNNING:
A. 1-4:/*0: in chest high water begin walking widths forward and
backward for ..... min., progressing to ..... mins. ..... times
daily.
B. R7**/*0: n chest high water with normal running form run widths
forward and backward for ..... min., progressing to ..... mins.
..... times daily.
(. 1ALKING: 1t a normal pace begin walking on a level surface for .....
min. progressing to ..... mins. ..... times daily. 1ll activity should be
performed without pain, limp, or swelling.
#. RUNNING PROGRAM:
A. ?ogging* 0egin on flat surface with ..... distance gradually
progressing to ..... distance as tolerated. 1ctivity should be
performed without pain, limp, or swelling.
B. )prints* 0egin with ..... yard sprint, at ..... speed, for .....
repetitions, progressing to ..... yards, at ..... speed, for .....
repetitions.
C. @igure A/s* 0egin with ..... yard pattern, at ..... speed, performing
..... sets of ..... repetitions. &rogress to ..... speed, ..... sets of
..... repetitions as tolerated.
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!. HAMSTRING STRETCH: )traighten supported leg with the opposite leg
off the side of a table or bed. )lowly lean forward bending only at the hip =oint
until you feel a stretch in the back muscles of your thigh "hamstring#. +old for
!, seconds, repeating ..... times, .... times daily with each leg. &erform
stretch with chin up, back straight, and without bouncing.

%. QUADRICEPS STRETCH: +olding on with one arm for
balance, grasp foot of the in=ured leg with your hand and bring heel
to buttocks. While standing up straight slowly extend your leg
backwards, maintaining hold of your foot. +old !, seconds.
-epeat ..... repetitions, .... times daily with each leg.


3. ACHILLES STRETCH:
A. )tand and lean into a wall with your weight on your heel and back knee
straight. 5eep feet pointed straight ahead. )lowly lean forward until you
feel a stretch in the back of your calf "gastrocnemius#. +old !, seconds.
-epeat ..... times, ..... times daily with each leg.
B. )tand and lean into a wall with your weight on your heels and knees
slightly bent. )lowly lean forward until you feel a stretch in the back of
your calf "soleus#. +old !, seconds. -epeat ...... times, ....... daily
with each leg.
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1. 1pply ice to the front and back of the in=ured area for ..... mins., .....
times daily, including:
.... before rehabilitation ... after rehabilitation ...... end of day
(