In general terms, 10 reps is a minimum for any “set” and this should be increased with each day until, say, 20 reps is achieved. When this happens you should add to or increase the resistance applied to the leg.
If any of the exercises hurt significantly then you should obviously cease performing them. If pain persists, you should consult a physiotherapist or contact my secretary to arrange a review.
Exercise to Increase Flexion
- Push against a step
- Pull back under a chair
- Someone else gradually pushing it
- Lying on your front
- Lying or sitting
- Bike – gradually lower the seat
- Be persistent
Exercise to Increase Extension
- Rest on heel / calf, No knee support
- Tighten thigh to raise heel from ground
- Sit with knee straight and heel on ground
- Try to raise the leg with knee over a pillow
- Really push hard with the thigh muscles
- Someone else pushing down on the knee
Making the Time
It is difficult to allocate time to do these exercises but it is worth trying to make time in your busy schedule to perform them.
Some useful time-finding tips are:
- Try to have your knee exercises in the back of your mind so that you can do a short set many times during the day, e.g. while sitting in the office, on hold on the telephone, on the steps at home or work, in the lift.
- Set aside 2 periods of 10 – 15 minutes a day specifically for your knee exercises.
- Determine that at other times you will do exercises rather than another activity e.g. during TV commercials, at children’s sport, in bed reading.
Some people find it useful to join a gym so that they are then committed to the time and will put in a better effort.
A physiotherapist will be able to give the best detailed advice and monitor your exercise programme to ensure that it is as effective as possible.