This section contains videos of eight exercises that are designed to stretch and strengthen, and aim to make your knee or hip feel stronger when you are moving around. Stretching exercises should be done two or three times a week and aerobic exercise (such as walking, cycling or swimming)should be done between two and five times a week.
Start by exercising gradually and build up over time. Carry on even as your pain gets better, as this can stop it from coming back.
Sit with good posture in a chair. Straighten one of your legs, hold for a slow count to ten and then slowly lower your leg. Repeat ten times with each leg. If you find you can do this easily, straighten and then raise one leg, before holding for a count of ten. Try to get into the habit of doing this exercise every time you sit down.
Lie down with a rolled up towel or pillow under the ankle of your leg. Bend the other leg at the knee. Use the muscles of your straight leg to push the back of your knee firmly towards the bed or floor. Hold for a slow count of five. Repeat at least five times with each leg. This exercise helps to prevent your knee from becoming permanently bent. Try to do this at least once a day when lying down.
Sit in a chair or on the floor with your legs stretched straight out in front of you. Slowly bend on knee up towards your chest, sliding your foot along the floor. until you feel a gentle stretch. Hold for five seconds. Straighten your leg as far as you can and hold this position for five seconds. Repeat ten times with each leg. You can use a board or tea tray as a surface to slide your foot along.
Lie down and bend on of your legs at the knee. Hold your other leg straight and lift your foot just off your bed or floor. Hold for a slow count of five, then lower. Do this until you cannot do any more, rest for a minute, then do this a further three times.
Step on to the bottom set of stairs with your right foot. Bring up your left foot, then step down with your right foot. followed by your left foot. Hold on to a bannister if necessary. Repeat with each leg until you cannot do any more. Rest for one minute and then repeat another two times. As you improve, use a higher step.
Hold onto a chair or work surface for support. Squat down until your kneecap is directly over your big toes. Return to normal standing. Repeat until you cannot do anymore, rest for one minute, then repeat another two times. As you improve, try to squat a little further, but don’t bend your knees beyond a right angle, as if you are sitting straight on a chair with your feet flat on the floor.
Sit on the edge of a table, seat or bed and cross your ankle. Push your front leg backwards and your back leg forwards against each other until your thigh muscles become tense/ Hold this for as long as you can, then relax. Rest for one minute and then repeat another two times. Switch legs and repeat.
Sit on a chair. Without using your hands for support stand up and then sit back down. Make sure each movement is slow and controlled. Repeat until you cannot do this any more. Rest for one minute then repeat another two times. If the chair is to low, start with rising from a cushion on the seat and remove when you don’t need it anymore.
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