Durango Orthopedics - Colorado

Straight Leg Raise with Chair	Top

This exercise strengthens the upper leg muscles that support the knee joint. It can be done while recovering from a knee injury because it doesn't require any knee bending. To do this exercise, use two chairs, or a chair across from a couch. Raise your leg slowly, no more than 12 inches, keeping it straight during the motion. Hold for ten seconds, then return to the starting position. Repeat this exercise 10 times for each leg.

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Straight-Leg Lift Exercise	Top

The supporting muscles in the leg are strengthened with this exercise. It does not require any movement in the knee joint area. To do this exercise, start by lying on your back with your left leg bent upward. Keep your right leg completely extended straight out. Slowly raise your right leg to about a 45 degree angle, keeping the leg locked straight. Hold for five seconds then slowly lower to the flat, resting position. It is not necessary to take the leg straight up to ninety degrees. Repeat this motion 20 times. Then, switch to your left leg.

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Leg Adduction	Top

This exercise is an adduction because the movement is inward. To do this exercise, start with one foot above the chair, and one below resting on the ground. Raise the straightened leg upward against the bottom of the chair. Hold for ten seconds and then return the leg to the floor. Repeat ten times, then switch legs.

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Leg Raise Abduction Exercise	Top

The purpose of this exercise is to strengthen the supporting muscles of the upper leg, even the outer thigh area. To do this exercise, lay on your side with your lower leg bent behind you, as shown, for balance. Slowly raise your upper leg while keeping it straight. Hold this for five seconds, then slowly lower back to the starting position. Do 20 repetitions, repeat with the other leg.

Double Knee to Chest	Top

Not only is this a good stretch for your knees, but it is also good for your lower back. To do this exercise, start on your back with your legs outstretched. As you tuck both knees to the chest, put your hands on the knee area on top of the shin. You may also place your hands on the back of your thighs. Hold this position for ten seconds. Go back to the starting position.

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Single Hamstring Stretch	Top

Your hamstrings stabilize the weight of your entire body. However, they are prone to strain. This exercise improves the flexibility and strength of the hamstring. To do this exercise, sit on the floor with your left leg outstretched and your right leg bent. Reach out with both hands toward the toes of your left foot. Do not bounce, just stretch slowly. Hold the stretch for ten seconds. Go back to the starting position. Do ten repetitions, then switch legs.

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Double Hamstring Stretch	Top

Too much sitting can shorten our hamstrings. This is another hamstring stretch, where both hamstrings are stretched simultaneously. This position can be better if bending the knee is uncomfortable for your sore knee. To do this exercise, start with both legs extended. Slide and extend your hands down toward your ankles, trying to keep your palms pressed flat throughout the movement. Hold the stretch for ten seconds, and repeat 20 times.

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Knee Flexion	Top

This exercise is a simple range of motion for the knee. It uses the weight of the leg for resistance. This exercise helps increase flexibility and it strengthens the hamstrings. To do this exercise, start by lying on your stomach, with your upper body supported by your elbows. Place one of your feet on a rolled-up towel and slowly raise it upward six inches off the towel. Hold it for five seconds, then slowly return to horizontal. Repeat twenty times, then switch legs. You can do this exercise bringing your foot up to a 90 degree angle, or you can use ankle weights also.

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Foot Rotation	Top

This exercise combines a straight leg raise with the rotation of the leg. This works the lower quadriceps muscle. To do this exercise, raise the leg in a straightened position about one foot off the ground. Then with your toe up, rotate the foot to the left and then back to the right. Hold for ten seconds. Go back to the starting position. Repeat this exercise 20 times for each leg.