Knee Exercises

• Quad Sets

Tighten the muscles on the top of the thigh by pushing your knee down into the floor or table. Hold for 5-6 seconds. Repeat frequently throughout the day.

• Straight Leg Raise

Lie on your back or rest on your forearms, with the unaffected leg bent. Tighten the knee on the affected leg and lift 6 inches off the floor or table.


Hold for 3-5 seconds (longer if you can).
Repeat 15 times.
You should do this 2 or 3 times a day.
You can add 2-10 lbs of weight around the ankle.

• Heel Slides

Lie on your back. Slowly bend up the knee, sliding up the heel up to your buttocks as far as possible.


Repeat 50 times.
Do 2 or 3 sessions per day.

• Long Arc Quads

Sit with your legs hanging over the edge of a firm bed or a table so that your feet do not touch the floor.
Place a rolled towel under the affected knee.  Straighten this knee completely.

Hold for 10 seconds, then relax slowly.
Repeat 30 times.
Do 2 or 3 sessions per day.
May add 2-10 lbs of weight around the ankle.