Hey, what’s up everybody?! My name’s Dr. Roger Saias, and I’m the Clinical Director here at PA Pain and Rehab in Philadelphia.
Today I wanna show you three simple exercises that you could do right at home to help strengthen and stabilize the knee joint. You don’t really need any equipment.
These are very simple to do, but again, before you do any type of exercise, if there’s any hesitation or you think that what you’re about to see is gonna aggravate or re-injure your problem, do not do these exercises. Consult your physician or give our offices a call and we’ll gladly evaluate to see what’s going on with your knee.
Calf Raise
If you’re not stable, do not go up on a step or a bottom step in your house, but what you’ll want to hold onto something. You’re gonna just do a calf raise. Drop your heels down, come back up and drop your heels down.
That’s gonna strengthen the calf muscle. You don’t need a block to stand on, you could simply just go up on your toes and come back down, come up on your toes and then come back down.
That’s going to affect the knee, but it’s definitely going to affect the calf muscle in the back of your leg.
Hamstring Stretch
We’re gonna work the hamstring muscle. You don’t need any equipment, other than a chair or something to hold onto.
We’re going to do a hamstring curl. Bring your leg up and then suddenly come back down. Come up, come back down. You’re just gonna flex the knee. Bring your foot towards your buttocks, come back down.
Of course, you can do that on both sides because you wanna create
stability on both sides.
Quad Stretch
Lastly, we’re going to do something to affect the quadricep muscle in the front of the leg. Keep one leg bent. What you’re gonna do is simply lift up your leg and lower it down. Really raise it up as high as you can.
You can repeat these over and over. You’re trying to strengthen and stabilize the muscles in the front and back of the leg that help move and stabilize the knee.
If you have a knee injury and you’re unsure whether or not you should be doing any of these exercises, always consult the doctor first.
Again, my name’s Dr. Roger Saias, Clinical Director here at PA Pain and Rehab. I hope this message finds you well. Hope you have a great rest of the day.
