Knee Conditioning Program

Target Muscles: The muscle groups targeted in these excercises include:

• Quadriceps (front of the thigh)
• Hamstrings (back of the thigh)
• Abductors (outer thigh)
• Adductors (inner thigh)

Length of program:

Unless your doctor or physical therapist advises differently, this should be continued for 4 to 6 weeks. These exercises can be performed as a maintenance routine for your knees' lifelong preservation and health after your recovery. Your knees' strength and range of motion can be maintained by doing these excercises

Getting Started

Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low intesity activity, like walking or riding a stationary bicycle. 

Stretch: After the warm-up, do any stretching excercise of your choice  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.

1. Heel Cord Stretch

You should feel this stretch in your calf and your heel

Repetitions: 2 sets of 4
Days Per Week: 6 to 7

Step-by-step instructions:

• Hold onto the back of a chair or a wall for balance.
• Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
• Hold this position for 5 seconds and then relax. Repeat.

• 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 slightly pointed in.
• 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.
• Image below if needed:

2. Hamstring Curls

You should feel this exercise at the back of your thigh

As the exercise becomes easier to perform, gradually increase the resistance by adding ankle weights. Add 5-10 lb. of weight depending on how you feel. If you have access to a gym, this exercise can also be performed on a weight machine. A fitness coach at your gym can instruct you on how to use the machines safely if needed.

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step instructions:

• Hold onto the back of a chair/wall for balance.
• Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
• Hold this position for 5 seconds and then relax. Repeat.
• Try keeping your knees close together.
• Image below if needed:

3. Leg Extensions

You should feel this exercise at the front of your thigh

As the exercise becomes easier to perform, gradually increase the resistance by adding ankle weights. Add 5-10 lb. of weight depending on how you feel. If you have access to a gym, this exercise can also be performed on a weight machine. A fitness coach at your gym can instruct you on how to use the machines safely if needed.

Repetitions 3 sets of 10
Days Per Week 4 to 5

Step-by-step directions

• Sit up straight on a chair or bench.
• Tighten your thigh muscles and slowly straighten and raise your affected leg as high as possible.
• Squeeze your thigh muscles and hold this position for 5 seconds. Relax and bring your foot to the floor. Repeat.
• Do not swing your leg to bring it higher
• Image below if needed:

4. Straight-Leg Raises

You should feel this exercise at the back of your thigh 

As the exercise becomes easier to perform, gradually increase the resistance by adding ankle weights. Add 5-10 lb. of weight depending on how you feel. If you have access to a gym, this exercise can also be performed on a weight machine. A fitness coach at your gym can instruct you on how to use the machines safely if needed.

Repetitions 3 sets of 10
Days Per Week 4 to 5

• Lie on the floor on your stomach with your legs straight. Rest your head on your arms.
• Tighten your hamstring muscles of the affected leg and raise the leg toward the ceiling as high as you can.
• Hold this position for 5 seconds.
• Lower your leg and rest it for 2 seconds. Repeat.
• Image below if needed:

5. Leg Presses