Stretches

Unloading the Knee

Wearing a set of light ankle weights, sit on a bar stool or high chair, allowing the feet to hang loose. Stay in this position for 5-15 minutes. Repeat 3 time per day.

Knee Extension

While sitting on a chair, elevate on leg onto an adjacent chair so that the knee is slightly raised. Use your thigh muscles to gently push the knee toward the floor. Hold for 5 seconds. Do 10 repetitions.

Knee Flexion

While sitting in a chair, loop a towel under one foot. Gently pull on the towel with both hands to bend the knee. Once your foot is elevated 4-5 inches, hold for 15 seconds. Do 10 repetitions for each knee.

Strength Exercises

Leg Extension

Sit in a chair, with arms at your sides. Bend one leg at the knee to fully extend the lower leg. Hold for 10 seconds. Do 10 repetitions per leg.

Wall Slide

Lean up against a wall with your legs straight and your feet approximately 12 inches from the wall. Slide down the wall until your knees bend 30 degrees. Now straighten back up to the beginning position. Do 10 repetitions.

Quadricep Lift

Lie on the floor with legs extended and arms at your sides. Lift one foot 12 inches off the floor. With that leg trace a “T” shape in the air. Do 10 repetitions with each leg.