Orthopaedic Specialty Clinic of Spokane, PLLC

The following exercises will help to increase your strength. Do twice daily and repeat each exercise 10 times. Do less if you have pain. Remember do not hold your breath.

Ankle Pumps:

Point your foot down, then pull your foot up.

Quad Sets (thigh tightening):

Lie on your back. With hip and knee straight, tighten the muscles on top of the thigh, pushing the back of the knee into the bed. Hold for a count of 5 then relax.

Heel Slides:

Lie on your back. Slide your heel toward your buttocks, then slide it back down. Do not lift your heel from the bed.

Short Arc Quad:

Lie on your back. With knee bent over towel roll* raise your foot until the knee is straight. Hold for count of 5 then let it down slowly.

*Note: Towel roll should be 6-8 inches in diameter, about the size of a 3 lb. coffee can.

Straight Leg Raise:

Bend the opposite leg with foot flat on the bed to protect your back. Tighten your thigh muscle then lift the leg 6-12 inches while keeping the knee straight. Lower your leg slowly.

Chair Push-up:

Use the strength from your arms to lift yourself off the chair. Do not stand all the way up. Ease yourself back down into the chair.

Knee Flexion While Sitting:

Sit in a firm chair with your hips level. Slide your heel back, bending your knee as far as you can.

Knee Lift:

Lift knee and then lower it. Alternate knees

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