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Patient Handout Download
about-your-knee.pdf9.3 MB
Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Sitting Heel Slides
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Setup: Begin sitting with your knees straight and a towel looped around one foot, holding the ends in both hands.
- Movement: Use the towel to gently bend your knee until a stretch is felt. Hold, and then slide your heel forward into the starting position and repeat.
- Tip: Make sure that your leg does not rotate in or out as you bend your knee.
Supine Quads Set
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Setup: Begin lying on your back with one knee bent and your other leg straight with your knee resting on a towel roll.
- Movement: Gently squeeze your thigh muscles, pushing the back of your knee down into the towel.
- Tip: Make sure to keep your back flat against the floor during the exercise.
Straight Leg Raises
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Setup: Begin lying on your back with one knee bent and your other leg straight.
- Movement: Tighten your abdominals and lift your straight leg a small distance from the floor. Then lower it back down and repeat.
- Tip: Make sure to keep your low back flat against the floor and your knee straight during the exercise.