Quad sets
Sit with the leg straight. Press the back of the knee down and tighten the thigh.
- Hold 5 seconds
- 15 times, 3 times a day
Should feel: The thigh muscle tightening Should not feel: Knee pain
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. If the swelling is in front of or just below the kneecap, avoid kneeling; if you must kneel, use a soft pad.
A4 PDF, 0.4 MB. Free to download — no sign-up, no email address needed.
Straight leg raise
Lie on your back with one knee bent and that foot flat. Tighten the thigh of the straight leg, then lift it to about the height of the other knee. Hold for a moment and lower slowly.
- 10 times
- 3 times a day
Should feel: The thigh working Should not feel: The knee bending or back pain
Knee straightening stretch
Rest the heel on a rolled towel so the knee hangs free. Press the knee down straight.
- Hold 5 seconds
- 15 times
Should feel: The back of the knee stretching Should not feel: Sharp pain
Knee bending (heel slides)
Lie on your back with the leg straight. Slide the heel towards you, bending the knee as far as is comfortable, then slide it back.
- 10 times
- 2 times a day
Should feel: The knee bending a little further Should not feel: Sharp pain
Mini wall sit
Stand with your back against a wall, feet hip-width apart and about one foot-length out from the wall. Slide down a little way, no lower than a quarter squat, hold, then slide back up. Keep the knees in line with the toes.
- Hold 10 seconds
- 10 times
Should feel: The thighs working Should not feel: Knee pain at the front
Sit to stand
Sit on a firm chair of normal height, feet hip-width apart and slightly back. Lean forward and stand up without using the hands if you can, then sit down slowly.
- 10 times
- 2 times a day
Should feel: The thighs working Should not feel: Sharp knee pain
Hamstring stretch
Sit on the front edge of a firm chair. Put one leg straight out in front with the heel on the floor and the toes pointing up; keep the other foot flat. Keep the back straight and lean forward from the hips until you feel a stretch behind the thigh.
- Hold 20–30 seconds
- 3 times each leg
- 2 times a day
Should feel: A stretch behind the thigh Should not feel: Pain behind the knee or in the back
Walking
Walk daily. Build the distance slowly.
- 20–30 minutes
- Most days
Should feel: Easier walking over weeks Should not feel: Swelling next day — do less
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
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