Exercises to Rehabilitate and Strengthen the Knees

Hamstring Stretch in Long-sitting: 2 reps, 30 sec hold, 1 set

Sit with involved leg out straight.

Reach forward toward your ankle.

You should feel the stretch in your hamstring.

Quadriceps Stretch in Standing: 2 reps, 30 sec hold, 1 set

Stand near chair for balance.

Bend your involved knee and grasp at the ankle.

Keep your body upright and hips straight.

Straight Leg Raise in Supine: 10 reps, 1 set

Lie on your back. Bend you un-involved leg.

Raise leg keeping knee straight and toes up.

Raise up until you leg is even with the bent knee.

Straight Leg Raise in Supine: 10 reps, 1 set

Place a towel roll under your knee.

Tighten your thigh. Keep your knee straight.

Relax your thigh and repeat the contraction.

Illio-tibial Band Stretch: 2 reps, 30 sec hold, 1 set

Stand with your involved side next to a wall.

Cross your un-involved leg in front.

Lean your hip into the wall.