Knee Exercice

1) Lie on your side with your injured leg on top and the bottom leg bent to provide support. Straighten your top leg and slowly raise it to 45°, keeping your knee straight, but not locked. Hold this position for 5 seconds. Slowly lower your leg and relax. Repeat.

2) Sit up straight on a chair or bench. Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible. Squeeze your thigh muscles and hold this position for 5 seconds. Relax and bring your foot to the floor. Repeat.

3) Place the center of the elastic band at the arch of your foot and hold the ends in each hand. Lie on the floor with your elbows bent. Tighten the thigh muscle of your affected leg and bring your knee toward your chest. Flex your foot and slowly straighten your leg directly in front of you, pushing against the elastic band. Hold this position for 2 seconds. Relax and bring your leg to the floor. Repeat. 


4) Lie down on the floor on the side of your injured leg with both legs straight. Cross the uninjured leg in front of the injured leg. Raise the injured leg 6 to 8 inches off the floor. Hold this position for 5 seconds. Lower your leg and rest. Repeat. 


5) Stand with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance. Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot. Raise the heel of your affected foot as high as you can, then lower. Repeat 10 times.

6) Stand with your feet shoulder distance apart. Your hands can rest on the front of your thighs or reach in front of you. If needed, hold on to the back of a chair or wall for balance. 
Keep your chest lifted and slowly lower your hips about 10 inches, as if you are sitting down into a chair. Plant your weight in your heels and hold the squat for 5 seconds. Push through your heels and bring your body back up to standing.

7) Lie on the floor with your elbows directly under your shoulders to support your upper body. Keep your affected leg straight and bend your other leg so that your foot is at on the floor. Tighten the thigh muscle of your affected leg and slowly raise it 6 to 10 inches off the floor. Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat.

8) Lie on the floor on your stomach with your legs straight. Rest your head on your arms. Tighten your gluteus and hamstring muscles of the affected leg and raise the leg toward the ceiling as high as you can. Hold this position for 5 seconds. Lower your leg and rest it. Repeat.