Knee Recovery
Exercises
1. Heel Cord Stretch
- Stand facing a wall with your unaffected leg forward and slightly bent.
- Keep your affected leg straight behind you with the heel flat on the floor.
- Press your hips forward toward the wall while keeping both heels down.
- Hold for 30 seconds, relax for 30 seconds, and repeat.
2. Standing Quadriceps Stretch
- Hold onto a chair or wall for balance.
- Bend your knee and bring your heel toward your buttock.
- Grasp your ankle and gently pull the heel closer.
- Hold for 30–60 seconds, then switch legs.
3. Supine Hamstring Stretch
- Lie on your back with both knees bent.
- Lift one leg and clasp behind your thigh.
- Straighten the leg and gently pull toward your head.
- Hold for 30–60 seconds, relax, and repeat on the other side.
4. Half Squats
- Stand with feet shoulder-width apart.
- Lower hips as if sitting into a chair.
- Keep chest lifted and weight on heels.
- Hold for 5 seconds, then return to standing.
5. Hamstring Curls
- Hold a chair or wall for balance.
- Bend your knee and lift the heel toward the ceiling.
- Hold for 5 seconds.
- Relax and repeat.
6. Calf Raises
- Stand holding a chair or wall.
- Lift your unaffected foot off the floor.
- Raise the heel of your affected foot.
- Lower slowly and repeat.
7. Leg Extensions
- Sit upright on a chair.
- Straighten and lift your affected leg.
- Hold for 5 seconds.
- Lower slowly and repeat.
8. Straight-Leg Raises
- Lie on the floor supported on your elbows.
- Keep your affected leg straight.
- Lift the leg 6–10 inches.
- Hold for 5 seconds and lower.
9. Hip Abduction
- Lie on your side with injured leg on top.
- Raise the top leg to 45°.
- Hold for 5 seconds.
- Lower slowly and repeat.
10. Leg Presses (Band)
- Place elastic band around the arch of your foot.
- Bring knee toward chest.
- Straighten leg against resistance.
- Hold for 2 seconds and relax.
11. Static Quadriceps
- Lie flat with your leg straight.
- Place a cushion or towel under the knee.
- Press knee downward to tighten thigh muscles.
- Hold 5–10 seconds and relax.
