KNEE/GROIN EXERCISES Range of Motion 1. Heel slides In the sitting position with the injured leg extended flat, slowly move the knee into a bent position by sliding your heel towards you on the table. Once you have your leg bent as far as possible, straighten your leg to the original position. perform ____________ sets of ____________ repetitions 2. Passive Prone Knee Extension Lie on your stomach and place a pillow under the top of your knee. Relax your leg and allow your leg to straighten. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions 3. Active - Assisted Flexion Lie on your stomach and attempt to bend your injured leg into flexion as far as possible. Then, using the other leg, try to bend the knee further. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions 4. Patellar Mobilization Gently move the patella up, down, and from side to side, keeping the activity pain free. perform ____________ sets of ____________ repetitions Stretching 1. Calf Stand with feet directly in a line, approximately 6 to 10 inches apart, and with both heels on the floor. Keeping the back leg straight, gently lean forward using a table or wall for balance. Keep all of your weight over your feet. Hold for a 6 to 10 count. perform ___________ sets of ______________ repetitions 2. Quadriceps A. Lying down Lie on your stomach with your knees together. Loop a towel, sheet, or belt around your ankle of the injured leg. slowly bend the leg at the knee as far as possible. Then grab the towel with your hands and pull the legs farther into flexion. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions B. Standing Quadriceps/Hip Flexor In the standing position, bend your injured knee, grasp your ankle with your hand, and gently try to touch your heel to your buttocks. Then, gently try to move your knee backwards until you feel a gentle stretch. Do not allow your knee or hip to wing out. perform ____________ sets of ____________ repetitions 3. Hamstring A. Sitting In the sitting position with both feet out in front, knees straight, feet pointed straight up, and hands on the floor behind you, sit up straight and arch your back placing a normal lumbar curve in your back. Keeping your good posture, lean forward until a gentle stretch is felt in the back of your legs. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions B. Lying Lie on your back with both legs straight. Place a belt, rope, or tie around the foot of the leg to be stretched. Grasp the belt with your hands until a nice gentle stretch is felt in the back of the leg. Hold for a 4 to 6 count, lower the leg, and repeat. perform ____________ sets of ____________ repetitions C. Wall Place both heels on a wall until a stretch is achieved that can be held for 10 to 15 minutes. Move closer to the wall to receive a more intense stretch. perform____________repetitions/day 4. Groin A. Butterfly In the sitting position, place the soles of your feet together and slowly pull them towards you. Once in a comfortable position, place pressure on the inside of your knees with your elbows until a gentle stretch is felt. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions B. Side Leans Stand with feet about shoulder width apart. Point the toe of the leg not being stretched away from your body. With the other foot straight ahead, keep the knee straight and slowly bend the knee on the opposite leg and lean out over the leg until a gentle stretch is felt. Hold for and 8 to 10 count. perform ____________ sets of ____________ repetitions 5. Hip Extensors Lying on your back, bend your knee and hip, grasp the leg under your knee, and pull the knee to your chest. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions 6. Hip Flexors In the standing position, put the uninjured leg forward and lean out over the leg maintaining a slight arch in your back. Simultaneously bend the injured leg slightly and feel the stretch in the front of the leg. perform______________sets of______________ repetitions 7. IT Band A. Side-wall Lean Stand with affected side just out of arms reach from a wall. Slowly and gently reach out for the wall and relax the hips until a stretch is felt down the side of the leg. Hold for 8 to 10 count. perform ____________ sets of ____________ repetitions B. Cross-Over Toe Touch Cross legs in standing position with the affected leg in back. Turn your body away from the back leg and try to touch your toes until a gentle stretch is felt. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions C. Sitting Leg Cross-Over Sit with the affected leg bent to 90 degrees and crossed over the straight opposite leg. Place the affected leg's foot on the outside of the unaffected leg's knee. Turn the trunk slightly towards the affected leg and use the opposite side elbow to apply pressure to the outside of the affected leg's knee until a gentle stretch is felt down to the leg. Hold for an 8 to 10 count. perform ____________ sets of ____________ repetitions STRENGTHENING 1. Quad Sets Sit with knees straight and feet pointed straight up. Tighten the muscles on the front of the legs and hold for a 6 to 8 count. Remember these exercises can be performed anywhere as long as the knee is straight. perform ____________ sets of ____________ repetitions 2. Co-Contraction Sit with feet straight, toes up, and the heel planted. Force the heel into the ground and tighten the muscles in the back of the leg and then tighten the muscles in the front of the leg. Hold both contractions for a 6 to 8 count. perform ____________ sets of ____________ repetitions 3. SLR Lie on your back. Bend the unaffected leg so the foot is equal to the knee of the affected leg. Tighten the quadriceps muscles of the affected leg and slowly raise the leg to the level of the knee of the bent leg. Hold for a 4 count and lower the leg to the floor. Add weight above the knee or around the ankle accordingly. (Your therapist may ask that you tighten the muscles in the back of your leg if there is involvement of the anterior cruciate ligament). perform ____________ sets of ____________ repetitions 4. 7-Count SLR Lie on your back with the opposite knee bent. 1. Tighten muscles in front of leg 2. Tighten harder 3. Raise the leg to the level of the bent opposite leg 4. Tighten muscles in front harder 5. Tighten harder 6. Lower the leg 7. Tighten muscles in front harder Relax and repeat the exercise. Add weight to ankle progressively as needed. perform ____________ sets of ____________ repetitions 5. Terminal Knee Extensions Lie on your back. Place a towel roll or coffee can under the knee of the affected leg. Tighten the muscles in the front of the leg and slowly straighten out the leg. Hold for a 4 count and lower slowly. Add weight around the ankle. perform ____________ sets of ____________ repetitions 6. Leg Curls Lie on your stomach at a commercial leg machine or on a table or bed. Attempt to bend your knee and pull your heel to your buttocks. hold for a 3 count and slowly lower. Add weight around the ankle accordingly. perform ____________ sets of ____________ repetitions 7. Leg Extensions Sit at a commercial leg extension machine or on a table or bed. Attempt to extend your leg as far as possible. Hold for a 3 count and lower to the floor. Add weight around the ankle accordingly. perform ____________ sets of ____________ repetitions 8. Leg Extensions in Pain Free Range Same position as #5, except place a stool under your foot or the bar of the commercial extension machine that does not allow the knee to bend farther than 45 degrees. perform ____________ sets of ____________ repetitions 9. Hip Abduction Lie on your unaffected side and bend the opposite leg slightly for balance. Keeping the body and affected leg in line, lift the leg off the table as far as possible. Hold for a 3 count and slowly lower. Add weight above the knee or around the ankle accordingly. perform ____________ sets of ____________ repetitions 10. Hip Adduction Lie on your affected side. Place the unaffected leg in front of the involved leg so that the foot is flat on the floor. Keep the affected leg straight and in line with the body. Lift 8-10", hold for a 3 count, and lower slowly. Add weight above the knee or around the ankle accordingly. perform ____________ sets of ____________ repetitions 11. Hip Extensions Lying on your stomach, raise your leg straight up as far as possible, hold for a 3 count and lower. Add weight to the leg accordingly. perform ____________ sets of ____________ repetitions 12. Step-up Stand with injured leg on a stool from 2 inches to 10 inches off the ground (the height can be varied by using any step and building the floor up using books.) Start by bending our injured leg slowly lowering the heel of your uninjured leg to the floor touching down and slowly raising back up. The process is then repeated. perform ____________ sets of ____________ repetitions PROPRIOCEPTION A. Stand on the involved leg with arms straight out to the side, the opposite leg raised to the level of your knee, and your eyes open. B. Same as Proprioception A, except tuck the arms across the chest with eyes open. C. Same as Proprioception A, except close eyes, and arms out. D. Same as Proprioception B, except close the eyes, and arms tucked. Attempt to balance for ______ sets of ______ second repetitions ------------------------Athletic Training Disclaimer----------------------------- The athletic training staff at Knox College has created these informational forms for the use of current Knox College athletes. The forms are to be used by those athletes who have been evaluated and given instruction by the Knox College athletic training staff. The injury or the specific need will dictate which exercise form to follow. Knox College does not recommend that any exercises be done without the prior consultation with a member of the Knox College athletic training staff. Under no circumstances will liability occur in the event of incidental or consequential damages, in connection with the information provided here.