Exercises for Knee Pain (5 Things You Must Do!)

Summary by Krater

This video covers five key components of early-stage knee rehab following an injury or surgery: restoring knee extension range of motion, improving quadriceps function, normalizing walking, restoring knee flexion range of motion, and managing/monitoring symptoms.

From the video

Answers: What are the five key components of early stage knee rehab?

• knee rehabilitation
• knee extension range of motion
• quadriceps function
• normalizing walking
• knee flexion range of motion
• managing and monitoring symptoms

Exercises

• supine quad set · towel or pillow · 10 sec hold, 10x
• seated quad set · box · 10 sec hold, 10x
• resisted quad set · resistance band · 10 sec hold, 10x
• ball quad set · small ball and wall · 10 sec hold, 10x
• band quad set · resistance band and rack · 10 sec hold, 10x
• straight leg raise · mat · 3 sets of 10-20 reps
• side lying hip abduction · mat · 3 sets of 10-20 reps
• prone hip extension · mat · 3 sets of 10-20 reps
• squat · box · 3 sets of 20 reps
• step up · stepper or stair · 3 sets of 20 reps
• isometric leg extension · machine, band, or ball · 3-5 sets of 30-45 second holds
• single leg balance · flat ground · 3 sets of 60 seconds
• retro walking · flat ground or treadmill
• walking over cones or hurdles · cones or hurdles
• stationary bike · stationary bike · 5-25 minutes, daily
• assisted heel slide · resistance band and slider · 15-20 reps
• kneeling progression · pad · 2-3 sets of 10-20 reps

What it concludes

• Open-chain exercises following ACLR are safe and necessary to isolate the quadriceps.
• Knee extension range of motion should be a top priority for most cases.
• Knee flexion range of motion varies from person to person.
• Managing symptoms involves balancing rest with tolerable movement rather than complete immobility.