Nrunner's knee exercise pdf

This strengthening exercise program includes exercises that have been shown to be beneficial for people with knee osteoarthritis. Straighten your knee fully while keeping the back of your leg against the ball. Osteoarthritis of the knee exercises versus arthritis. Strengthening will help to keep the knee stable while running, as well as help to increase leg flexibility and reduce tightness. You can also stretch out your hip flexors and hamstrings. Hold your knee straight for 5 seconds, and then slowly release. Simple exercises to increase movement or begin working the muscles. This handy section contains exercises that are designed to stretch, strengthen and stabilise the structures that support your knee. Knee exercises range of motion exercise 3 knee bending exercises 3 knee straightening exercises 5 strengthening exercises 6 aerobic exercise 10 additional resources 10 pain and swelling in your knee can often lead to loss of strength and motion. To do this, lie down and place a soccer ball or paper towel roll underneath your knee. Lie on your back with your legs straight out in front of you. Bend the knee on your uninjured side and place the foot flat on the floor. The tips and exercises listed in this booklet will help. For runner s knee pain, try a variety of exercises that focus on strengthening the knee, hips, and quadriceps.

Runner s knee chondromalacia patella plica syndrome patellar tendonitis acl injury you can click on any of the above options to skip directly to that section, but i recommend reading fully through. Repeat each exercise 10 to 15 repetitions, twice a day. Many of the knee injuries have commonalities, and the more you understand about one knee injury. Exercises for osteoarthritis of the knee pennine gp training. Following a wellstructured conditioning program will also help you return to sports and other recreational activities. There can be pain around or under the kneecap and sometimes in the back of the knee. Strengthening the muscles that support your knee will reduce stress on your. General knee exercises home exercise regime great western.