New knee pain exercises

These exercises are intended to safely aid your recovery from knee pain. Experiencing some mild discomfort initially is normal.

A bit of discomfort during or after the exercises is okay - as long as it gradually improves and doesn't persist or worsen. Try to stay within your comfort zone and avoid pushing through sharp or intense pain.

As your confidence and movement improve, you can start to progress to exercise 6. This exercise has a greater focus on strengthening and is designed to help your knee gradually build up tolerance for everyday activities again.

Stop or adjust the exercises if you experience a significant flare-up or any unusual symptoms.

If your symptoms worsen or don't start to improve, please seek medical advice.

Explanation: Sets and reps

Reps (repetitions): This means how many times you repeat a movement/ instruction in a row.

Example: if you bend and straighten your knee 10 times in a row that's 10 reps sets: this means a group of reps done together before you take a break.

Example: if you do 10 reps then rest, and then do another 10 reps - you have done two sets.

Knee extension


	Sets: 3 Reps: 10 Freq: 2/3 times a day Lie on your back on your bed or sofa with a rolled towel placed under your knee Push your thigh down into the towel While keeping your leg on the towel, lift your heel off the floor as high as you can without lifting your leg off the towel Lower your leg back to the starting position and repeat.

Knee flexion / extension


	Sets: 1 Reps: 20 Freq: Every 2/3 hours hours Perform this exercise on your bed rather than on the floor. Lie on your back with your legs straight Slowly slide your heel towards your buttock to bend your knee as far as feels comfortable Then, slide your heel back down to straighten your leg Keep your knee pointing straight up throughout the movement - avoid letting it roll inward or outward Sliding your heel may cause some friction, so check your skin regularly If you notice any soreness or redness, stop the exercise.

Knee extension


	Sets: 3 Reps: 10 Freq: 2/3 times a day Hold: 5 Sit up straight in a chair with your feet flat on the floor Slowly lift one leg straight out in front of you as high as you can, until you feel the front of your thigh working Hold this position for the recommended time, then lower your leg and repeat.

Sit to stand


	Sets: 3 Reps: to as many as you can Freq: every other day Add this exercise as symptoms allow. Sit on a chair that's placed against a wall to keep it from moving Fold your arms across your chest With your feet slightly apart, lean forward so your shoulders move over your feet, then stand up fully Slowly sit back down and repeat.