The following exercises should be within the limits of pain.
Repeat the exercise 4 times a day.
The number of repetitions that are recommended is what you should aim for.
If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
It can take up to 3 months of exercise for the symptoms of Anterior Knee Pain to improve.
Exercise 1 - Calf Stretch (Straight Knee)
Stand upright with you feet together.Step forward with your unaffected leg and place your hands on your thigh for balance and support. Keeping your back leg straight, with the heel on the floor, bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle. Hold this position for 30 seconds.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 2 - Calf Stretch (Bent Knee)
Stand upright with you feet together.Step forward with your unaffected leg and place your hands on your thigh for balance and support. Bend the back leg slightly, keeping the heel on the floor, then bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle. Hold this position for 30 seconds
.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 3 - Quadriceps Stretch
Stand upright with you feet together.Gently lift the affected knee, raising your foot up towards your buttock.Reach down with your hand to grip the ankle and gently pull your foot to your buttock until your feel a tightness in the front of the thigh.Hold for 30 seconds and slowly release.You can use your opposite hand for support on a wall or table if you find it difficult to balance.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 4 - Hip Stretch
Start lying on your back with the affected knee bent and the foot flat.Lift the knee up and using the opposite hand, gently pull it across your body causing a tightness in the hip. Keep you back and shoulders flat on the surface.Hold for 30 seconds and slowly return to the start position..
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 5 - Single Leg Squat
Stand upright with you feet together.Gently lift your good knee, raising your foot backwards to make a right angle.Keeping your balance slowly bend your affected knee and lower towards the ground.Use the large quadriceps muscle to slowly straighten you leg and return to the start position.Try to keep the knee in a position in line with the foot.If you find it difficult to balance hold the back of a chair or table for support.
Target Repetitions = 15
presented by Urmston Physio Clinic
Exercise 6 - Step Ups
Stand facing the stairs. If you cannot find your balance hold the hand rail for support.Using your affected leg slowly step up onto the first step then bring the other leg onto the step.Step back down with affected leg first. If this is too easy do not hold on to the hand rail and go as slowly as possible or use a bigger step.
