From The American Association of Orthopedic Surgeons
Purpose of Program _________________________________________________________________
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups targeted in this conditioning program include: • Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Abductors (outer thigh)
• Adductors (inner thigh)
• Gluteus medius and gluteus maximus (buttocks)
Length of program: This knee conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees.
Getting Started _____________________________________________________________________
Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.
This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups targeted in this conditioning program include: • Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Abductors (outer thigh)
• Adductors (inner thigh)
• Gluteus medius and gluteus maximus (buttocks)
Length of program: This knee conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees.
Getting Started _____________________________________________________________________
Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Your orthopaedic connection to expert information about bones, joints, and muscles
www.orthoinfo.org
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1. Heel Cord Stretch ________________________________________________________________
Main muscles worked: Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel
Equipment needed: None
Step-by-step directions
Main muscles worked: Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel
Equipment needed: None
Step-by-step directions
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Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected leg is straight and behind you, with the heel flat and the
toes pointed in slightly.
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Keep both heels flat on the floor and press your hips forward toward the wall.
-
Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
Repetitions
|
2 sets of 4
|
Days per week
|
6 to 7
|
Tip
|
Do not arch your back.
|
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2. Standing Quadriceps Stretch _______________________________________________________
Main muscles worked: Quadriceps
You should feel this stretch in the front of your thigh
Equipment needed: None
Step-by-step directions
• Hold on to the back of a chair or a wall for balance.
• Bend your knee and bring your heel up toward your buttock.
• Grasp your ankle with your hand and gently pull your heel closer to your body. • Hold this position for 30 to 60 seconds.
• Repeat with the opposite leg.
AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon.
© American Academy of Orthopaedic Surgeons Exercises Page 1
Repetitions
|
2 to 3
|
Days per week
|
4 to 5
|
Tip
|
Do not arch or twist your back.
|
OrthoInfo
3. Supine Hamstring Stretch __________________________________________________________
Main muscles worked: Hamstrings
You should feel this stretch at the back of your thigh and behind your knee
Equipment needed: None
Step-by-step directions
3. Supine Hamstring Stretch __________________________________________________________
Main muscles worked: Hamstrings
You should feel this stretch at the back of your thigh and behind your knee
Equipment needed: None
Step-by-step directions
-
Lie on the floor with both legs bent.
-
Lift one leg off of the floor and bring the knee toward your chest.
Clasp your hands behind your thigh below your knee.
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Straighten your leg and then pull it gently toward your head,
until you feel a stretch. (If you have difficulty clasping your hands behind your leg, loop a towel around your thigh. Grasp the ends of the towel and pull your leg toward you.)
-
Hold this position for 30 to 60 seconds.
-
Repeat with the opposite leg.
Your orthopaedic connection to expert information about bones, joints, and muscles
www.orthoinfo.org
Knee Conditioning Program
Stretching exerciSeS
Repetitions
|
2 to 3
|
Days per week
|
4 to 5
|
Tip
|
Do not put your hands at your knee joint and pull.
|
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