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
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.
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
Bend the knee against light resistance.
- 12 times
- Daily
Should feel: The back of the thigh working Should not feel: Pain at the back of the knee
Mini wall sit
Slide down a wall a little way and hold.
- Hold 10 seconds
- 10 times
Should feel: The thighs working Should not feel: Deep knee pain
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.