Knee pain is common with athletes – Runners, Weight Lifters and otherwise active people. That being said, a sedentary lifestyle can also lead to knee pain and instability, a few simple exercises repeated several times a day can make a big difference in your comfort and progress from healing.
These are basic exercises you can do at home. Before starting any sort of exercise program be sure to consult your physician to be sure it is right for you.
Repeat each exercise 10 times – work up to doing 3 sets. If you can do this 2-3 times a day you will be well on the road to recovery.
Sit on the floor or a firm surface (not a bed) back up against the wall.
1. Quad Tightening:
Tighten up your thigh muscle pulling the knee cap up as hard as you can and pilling the back of your knee into the floor – count slowly to 10.
Repeat 10 times
Do 3 sets.
2. Straight leg lifts:
Tighten up you quad as in the previous exercise.
Lift your leg off the floor (you will not get much height) – count to 10
Repeat 10 times
Remember that this exercise is challenging
Do 3 sets
3. Small Arc Quad:
Place your leg over a bolster / pillow or foam roller
Extend your leg and count to 10
Repeat 10 times,
Do three sets.
I don’t recommend doing this while sitting in a chair as the range of motion can be hard on the knee.4. Heel Slides:
Lay on your back with knees bent. Slide one foot out along the floor until the leg is straight gently pushing the heel into the floor like you are trying to dig a trough, slide the foot back in getting as big a bend as possible. This does not bare weight and should have no additional resistance. This is just to get your full range of motion back.
Repeat 10 times
Do Three SetsThese exercises will strengthen the medial quads. Additionally you will want to roll out the IT Band with a foam roller or a firm 8″ Ball. When the IT Band is tight it will also pull the knee cap out of alignment.
Optional:
If you want add Side lying clam shells. If you want to add resistance just place your hand on your thigh.
you can repeat these exercises up to 3 times a day. I would recommend starting with once a day every day. As you are not lifting weights you really can’t over do it.