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Keeping your knees pain free

Fri, 05/25/2018 - 16:39 / By Omni Orthopaedics Staff

Keeping your knees pain free

It is very important to keep your knee strong and healthy, especially if you've had a recent injury or surgery. Here are some exercises that your doctor may recommend:

Low Impact Aerobic Exercise – Swimming and riding a stationary bike are great low impact exercises that help build strength in your knee. Stop any exercise that causes increasing pain.

Short-Arc Knee Extensions – Roll up several towels in a roll 6-8 inches thick. Lay in bed with the towels under one knee. Bend the other knee. Keeping your knee on the towels, lift your foot to straighten the knee. Hold for a few seconds and lower the foot.

Ankle Pumps – While lying in bed, point your toes downward and then bring your toes back up towards your head, tightening your calf.

Heel Slides – Slide your heel along the bed pulling your foot towards you as your knee bends.

Straight Leg Raise – Start by tightening your quadriceps, the muscles in the front of your thigh. Then with toes toward the ceiling, lift your leg 6-12 inches from the bed.

Quadriceps Sets – Lie on your back, legs straight. Tighten the muscle in the front of your thigh as you press the back of your knee toward the bed. Hold for a few seconds, then relax the leg.

Standing Knee Bends – Stand while holding onto a steady surface, such as a table. Bend your knee as far as it will go comfortably. Hold for a few seconds and lower the leg.

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