Knee Pain Exercises Chart
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1
2Simple exercises
Step ups
Leg stretch
Step onto the bottom step
Sit on the floor with your
of stairs with the right foot.
legs stretched out in front.
Bring up the left foot, then
Keeping your foot to the
step down with the right
floor, slowly bend one
foot, followed by the left
knee until you feel it being
foot. Repeat with each leg
comfortably stretched.
until you get short of breath.
Hold for 5 seconds.
Knee pain
Hold on to the bannister if
Straighten your leg as far
necessary. As you improve,
as you can and hold for 5
This leaflet provides general information
try to increase the number of
seconds. Repeat 10 times
steps you can do in 1 minute
about knee pain and simple exercises
with each leg.
and the height of the step.
that may help.
Leg cross
Knee squats
Sit on the edge of a table
Hold onto a chair or work
or bed. Cross your ankles
surface for support. Squat
over. Push your front leg
down until your kneecap
backwards and back leg
covers your big toe. Return
forwards against each other
to standing. Repeat at least
until the thigh muscles
10 times. As you improve,
become tense. Hold for 10
try to squat a little further.
seconds, then relax. Switch
Don’t bend your knees
legs and repeat. Do 4 sets
beyond a right angle.
with each leg.
Summary
Sit/stands
Sit on a chair. Without using
Knee pain can be caused by a
•
your hands for support,
number of different things. Whatever
stand up and then sit back
the cause, exercise and keeping to a
down. Make sure each
healthy weight can reduce symptoms.
movement is slow and
You can take painkillers to ease pain.
•
controlled. Repeat for 1
Taking them before exercise can
minute. As you improve,
help you stay active without causing
try to increase the number
of sit/stands you can do
extra pain.
in 1 minute and try the
Try the exercises suggested here
•
exercise from lower chairs
to help ease pain and prevent
or the bottom two steps
future symptoms.
of a staircase.
2304/P-KNEE/12-9
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