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Simple Exercises

Simple exercises you can practice at home are presented below as a means of preventing osteoarthritis of the knee and maintaining your responses to treatment.

*For printing, this information is available in larger font size which is easier to read.

(Click on the

mark for each exercise)

Stretching to enable smooth knee motions

- Stretching to enable smooth foot joint motions

PDF

(1) Sit with the legs stretched forward to an extent not causing knee pain.
(2) Stretch the ankle far from the body and hold for 5 seconds.
(3) Bend the ankle closer to the body and hold for 5 seconds.
(4) Repeat steps (2) and (3) for 20 sessions.

Stretching to enable smooth foot joint motions

- Stretching to enable smooth motions of knee-bending muscles

PDF

(1) Sit with legs dilated (one leg bent and the other leg stretched).
(2) Bend the trunk towards the stretched leg, with dorsal muscles kept stretched, and hold for 10 seconds.
(3) Repeat step (2) for 5-10 sessions. Switch to the opposite leg and repeat the same step.

Stretching to enable smooth motions of knee-bending muscles

- Stretching of Achilles tendon and calf

PDF

(1) Stand along the wall or a hand rail, with legs separated in the anteroposterior direction.
(2) Slightly bend the knee of one leg (the posterior leg) and slowly descend the lumbar region while keeping the heel in contact with the floor. Hold for 10 seconds (remaining aware of the stretched Achilles tendon).
(3) Incline the trunk forward as if thrusting the chest, keeping the top of the head in line with the heel, along a straight line. Hold for 10 seconds (remaining aware of the stretched calf).
(4) Repeat steps (2) and (3) for 5-10 sessions. Switch the anterior and posterior legs and repeat the aforementioned steps for the opposite leg.

Stretching of Achilles tendon and calf

- Stretching of knee muscles

PDF

(1) Lie on your back, holding the back of one thigh with both hands.
(2) Pull the held leg slightly towards the chest to an extent not causing pain. Hold for 5 seconds.
(3) Repeat step (2) for 5-10 sessions. Switch to the opposite leg and repeat the same step.

Stretching of knee muscles

Training for leg muscle strengthening

- Leg-raising training

PDF

(1) Sit on a chair, with knees bent.
(2) Stretch the knee of one leg to a moderate extent, keeping the ankle bent at a right angle.
(3) Slowly raise the outstretched leg to a height of 10 cm from the floor. Hold for 5-10 seconds. Then, lower the leg slowly.
(4) Repeat step (3) for 20 sessions. Switch to the opposite leg and repeat the same step.

Leg-raising training

- Training by pressing the legs onto the floor

PDF

(1) Sit on a chair, with knees bent and soles vertically touching the floor.
(2) Press the legs onto the floor with full force as if stepping on the floor. Hold for 10 seconds.
(3) Repeat step (2) for 10-20 sessions.

Training by pressing the legs onto the floorg

- Heel-raising training

PDF

(1) Stand with both hands touching the table or the chair back.
(2) Stand up slowly on your toes.
(3) Keep standing on your toes for 10 seconds.
(4) Lower the heel slowly.
(5) Repeat steps (2) through (4) for 20 sessions.

Heel-raising training

- Leg-raising training (advanced stage)

PDF

*After you have become familiar with the aforementioned leg-raising training, challenge yourself with the advanced stage of training.

(1) Lie on your back.
(2) Raise one leg to a 45 degree angle and hold for 10 seconds.
(3) Bend the knee of the raised leg as far as possible and hold for 10 seconds.
(4) Stretch the knee again and hold for 10 seconds.
(5) Lower the leg.
(6) Repeat steps (2) through (5) for 20 sessions. Switch to the opposite leg and repeat the same steps.

Leg-raising training (advanced stage)