Knee Injury Exercises

Knee Stretches

Quadriceps Stretch
Front of thigh. Hold for 20 seconds. Repeat 2 times. Do 1 session per day.

Groin Stretch
Pull heel toward buttock until a stretch is felt in groin/adductors.

Sitting straight or with back against wall, gently relax knees to floor until stretch is felt.

Hold for 20 seconds. Repeat 2 times. Do 1 session per day.

Hamstring Wall Stretch
Lying on floor with involved leg on wall and other leg through doorway, scoot buttocks towards wall until a stretch is felt in back of thigh. Pull your foot up toward your head, hold 3 seconds, then point the foot up wall. Hold 3 seconds. Repeat 30 times. Do 1 session per day.

Hamstrings Chair Stretch
With foot on chair or stool lean forward until stretch is felt. Place foot on higher plane for more stretch.

1. Bend knee & lunge (bend) trunk to thigh.
2. Push knee down and buttock away.
3. Hold 20 seconds. Repeat 2 times. Do 1 session per day.

Gastroc Stretch
Keeping back leg straight with heel on floor and turned slightly inward, lean into wall until a stretch is felt in calf. Hold 20 seconds. Repeat 2 times. Do 1 session per day.

Soleus Stretch
Keeping back leg slightly bent, with heel on floor and foot turned slightly inward, lean into wall until a stretch is felt in calf. Hold 20 seconds. Repeat 2 times. Do 1 session per day.

Balances Exercises