Quad sets
Tighten the thigh with the leg straight.
- 15 times
- 3 times a day
Should feel: The thigh working Should not feel: Knee pain
Home / Patient library / Exercise sheets / Sheet 37
Knee exercises
Hip & knee · Meniscal (cartilage) tear
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. Until the knee settles, avoid deep squatting, sitting cross-legged on the floor, using an Indian-style toilet, and twisting on a bent knee.
A4 PDF, 0.3 MB. Free to download — no sign-up, no email address needed.
Heel slides
Slide the heel up, bending the knee as far as comfortable.
- 10 times
- 3 times a day
Should feel: The knee bending Should not feel: Catching or locking — tell us
Straight leg raise
Lift the straight leg 20 cm.
- 10 times
- 3 times a day
Should feel: The thigh working Should not feel: The knee bending
Hamstring curl
Lying face down, bend the knee to bring the heel towards the buttock, then lower slowly. When this is easy, add a light ankle weight.
- 12 times
- Daily
Should feel: The back of the thigh working Should not feel: Pain at the back of the knee
Mini wall sit
Stand with your back against a wall, feet a step away from it. Slide down only about a quarter of the way, hold, then slide back up.
- Hold 10 seconds
- 10 times
Should feel: The thighs working Should not feel: Deep knee pain
Single-leg balance
Stand on the affected leg with the knee soft, fingertips resting lightly on a counter. When steady, let go. Later, try it with your eyes closed.
- 30 seconds
- 3 times a day
Should feel: Working to stay steady Should not feel: Catching, locking or the knee giving way
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
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