Knee
Post Surgery/Trauma

Heel Slides

HOW TO VIDEO

INSTRUCTIONS:

- Sitting or lying position

- Bend your knee as far as possible by sliding your heel upward

- Hold for a count of five

- Repeat 20 times

Heel Slides with Towel

HOW TO VIDEO

INSTRUCTIONS:

- Sitting or lying position

- Bend your knee as far as possible by sliding your heel upward

- Use a belt or towel behind your thigh to help bend your knee

- Hold for a count of 5

- Repeat 20 times

Knee Straightening in a Sitting or Lying Position

HOW TO VIDEO

INSTRUCTIONS:

- Place a large towel roll under your ankle

- You can add a small weight to the top of the thigh to increase the stretch

- Up to 5 minutes of continuous stretching

- If you are unable to do a continuous 5 minutes of stretching, do what you comfortably can tolerate. You can then take a break and return to the extension stretch with a goal of completing 5 minutes of stretching

Knee Straightening on Stomach

HOW TO VIDEO

INSTRUCTIONS:

- Lie on the bed with a small towel roll under your thigh

- Position yourself so your kneecap is off the edge of the bed

- You can add a small ankle weight to increase the stretch

- Complete 5 minutes of stretching

- If you are unable to do a continuous 5 minutes of stretching do what you comfortably can tolerate. Then take a break and return to the extension stretch with a goal of completing 5 minutes

Quadriceps Sets

HOW TO VIDEO

INSTRUCTIONS:

- Straighten your knee by tightening the muscles on the top of your thigh

- Press the back of your knee into the floor or bed

- Hold for 5 seconds

- Repeat 20 times

Gluteal Sets

HOW TO VIDEO

INSTRUCTIONS:

- Positioned on your back

- Tighten your buttock muscles

- Hold for 5 seconds

- Repeat 20 times

Short Arc Knee Extensions

HOW TO VIDEO

INSTRUCTIONS:

- Place a large towel roll under your knee

- Tighten the thigh muscles to lift heel off the ground

- Hold for 5 seconds

- Repeat 20 times

Hamstring Sets

HOW TO VIDEO

INSTRUCTIONS:

- On your back with your knee in a slightly bent position

- Dig heel into bed, tightening the muscles on the back of your thigh

- Hold for a count of 5

- Repeat 20 times

Bridging

HOW TO VIDEO

INSTRUCTIONS:

- On your back with your knees bent and your feet flat on the floor/bed

- Gently tighten your stomach and buttock muscles

- Lift your hips 3-5 inches off the floor without arching your back

- Hold 5 seconds

- Repeat 20 times

Clam Shell

HOW TO VIDEO

INSTRUCTIONS:

- On your side with both knees in a bent position in front of you

- Tighten your abdominal muscles to help stabilize your spine

- Slowly raise your top knee up and outward like a clam, keeping your feet together

- Keep your buttock muscles tightened throughout the exercise.

- Hold for 5 seconds

- Repeat 20 times

Seated Knee Bend

HOW TO VIDEO

INSTRUCTIONS:

- Bend your knee as far as you can

- Hold the stretch for a count of 5

- Repeat 20 times

Seated knee Bend Using other Leg

HOW TO VIDEO

INSTRUCTIONS:

- Bend your knee as far as you can

- Use your non-surgical leg to help bend your knee by pulling back as far as tolerated

- Hold for a count of 5

- Repeat 20 times

Seated Chair Slide

HOW TO VIDEO

INSTRUCTIONS:

- Bend your knee as far as you can by sliding forward in the chair to increase the stretch to you knee

- Stretch as far as tolerated

- Hold for a count of 5

- Repeat 20 times

Hamstring Curls

HOW TO VIDEO

INSTRUCTIONS:

- Standing position, holding a counter or chair for support

- Bend knee moving your heel toward your buttock

- Repeat exercise 20 times

Hip Extensions

HOW TO VIDEO

INSTRUCTIONS:

- Standing position, holding a counter or chair for support

- Extend your leg backward 2-3 inches

- Make sure you keep your back in a straight upright position

- Avoid arching your spine during the exercise

- Hold for 5 seconds

- Repeat 20 times

Mini Squat

HOW TO VIDEO

INSTRUCTIONS:

- Holding onto a counter or the back of a chair

- Place feet shoulder width apart and in a comfortable position

- Slowly bend your knees to move downward into a small squatting position

- Slowly return to the upright position

- Repeat 20 times

Wall Slide with Ball

HOW TO VIDEO

INSTRUCTIONS:

- Standing, place a ball behind your back

- Place your feet shoulder width apart

- Slowly bend your knees as you move downward into a small squatting position

- Slowly return to the upright position

- Repeat 20 times

Stair Step Down

HOW TO VIDEO

INSTRUCTIONS:

- Using a stair or step, start on the stair and slowly lower yourself down to the ground, and then raise yourself back up to starting position

- Use a railing or support during the exercise for balance and assistance as needed

- Repeat 20 times

Stair Step Up

HOW TO VIDEO

INSTRUCTIONS:

- Using a stair or step, slowly step up then slowly lower yourself back down to starting position

- Use a railing or support during the exercise for balance and assistance as needed

- Repeat 20 times

Step up on a Book

HOW TO VIDEO

INSTRUCTIONS:

- Hold a stable surface for balance

- Put your surgical leg on a book

- Slowly accept weight into your surgical leg

- Push up into a straight knee position

- Return back to the starting position equally slowly

Knee Range of Motion

CAMERA VIEW

INSTRUCTIONS:

Sit straight up, hands behind back, on the edge of chair. Cover back knee (L).

Kick RIGHT foot as far up and as far back as possible.

(Frame) Repeat 3 times.

Gait assessment (Standing)

INSTRUCTIONS:

Camera is Tall - show the entire patient in frame: head to toe. If you have a tripod, use it please. If you have REFLECTORS, use them please.

Reflectors go on the front/tip of the shoe, do not bend. (imagine if you were gonna kick a door). Make sure you are not back lit when walking toward the camera.

1. Please start with the whole body in frame and the back to the camera.

2. Walking normally, take 6 steps away, turn around and then walk back toward the camera.

3. Stop the patient when BOTH feet / reflectors are still in view this will allow the computer analysis to happen.