Home Exercise Program for Common Knee Conditions

Important Safety Guidelines

• Consult your healthcare provider before starting any exercise program
• Stop if you experience increased pain or swelling
• Perform exercises on both legs unless otherwise instructed
• Use proper form to prevent injury

Warm-Up Exercises (5-10 minutes)

1. Seated Knee Flexion/Extension

   • Sit in chair with feet flat
   • Slowly extend knee until leg is straight
   • Hold 5 seconds
   • Return to starting position
   • Repeat 10 times

2. Ankle Pumps

   • Point toes up and down
   • Perform 20 repetitions

Strengthening Exercises

Quadriceps Strengthening

1. Straight Leg Raises

   • Lie on back with unaffected knee bent
   • Keep affected leg straight
   • Raise leg 6-8 inches
   • Hold 5 seconds
   • 3 sets of 10 repetitions

2. Wall Slides

   • Stand with back against wall
   • Slide down to 45-degree angle
   • Hold 5-10 seconds
   • 2 sets of 10 repetitions

Hamstring Exercises

1. Standing Hamstring Curls
   • Hold onto chair for balance
   • Bend knee bringing heel toward buttocks
   • 3 sets of 10 repetitions

Flexibility Exercises

Hamstring Stretch

• Sit with affected leg extended
• Reach for toes
• Hold 30 seconds
• Repeat 3 times

Calf Stretch

• Stand facing wall
• Step back with affected leg
• Keep back leg straight
• Hold 30 seconds

Progress Tracking

• Record exercises daily
• Note any pain or difficulty
• Follow recommended frequency
• Progress as tolerated

When to Contact Your Doctor

• Increased pain lasting >24 hours
• Significant swelling
• Instability or giving way
• Signs of infection