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.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Straight leg raise
Lie down, one knee bent. Keep the other knee straight and lift the leg 20 cm.
- 10 times
- 3 times a day
Should feel: The thigh working Should not feel: The knee bending or back pain
Terminal knee extension
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
Mini wall sit
Back against a wall, slide down a little way, hold, then stand.
- Hold 10 seconds
- 10 times
Should feel: The thighs working Should not feel: Knee pain at the front
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
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.