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A Guide for Knee Exercise

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  • A Guide for Knee Exercise
Caution: Consult a medical specialist to choose the exercising method suitable for you.

1. Knee Pain Exercise on Bed
(Ideal for aged patients)

2. Knee Pain Exercise

When You Exercise

Caution: Be careful not to lift your hip too high
  • Prior to muscle-strengthening exercises, always do stretching.
  • Exercise at least 3 times a week.
  • After 2 to 4 weeks of starting the exercise you may increase the exercise to 4~10 times per motion
  • During exercise move your joints slowly, and stretch the body till you are comfortable

1. Stretching – Straightening the Joints

1.1

Lie on your back on floor and bend the knees. Let the feet rest parallel on the mat

1.2

Hold one of your legs and pull the knee close to the chest

1.3

Pull the thigh and sprawl the leg

1.4

Hold knee with your hands and pull it toward the chest and count 1 to 10

1.5

Come to the earlier position

2. Stretching – Bending The Joints

2.1

Lie on your stomach and push the shoulders on the floor. Position your palms on the floor near the hips. Place the forehead on the floor and pull the jaw.

2.2

Bend one of your knees to let the sole parallel to the Floor

2.3

Maintain this position and count from 1 To 10

2.4

Lay down the leg and stretch both legs
Repeat Using Other leg

3. Stretching – Stretching the Back

3.1

Lie on the floor and bend your knees

3.2

Hold your knees from back to let the calves parallel to the floor

3.3

Pull the knees close to the chest, in this position, breathe deeply.

3.4

Breathe in while laying down the legs. Breath out while stretching out the legs and raising the arms above the head with your back touching the floor completely.

4. Exercise At Place – Lifting Up The Leg At Place

Caution: Be careful when you exercise immediately after a meal. Exercise on an empty stomach is recommended

4.1

Sit on a chair at ease.

4.2

Lift a leg to a right angle and put forth the strength to unfold the knee as much as possible

4.3

Pull the ankle upwards as much as possible. Count from one to ten
(*IF IT IS DIFFICULT TO PULL THE ANKLE UPWARD, YOU MAY PUSH IT DOWNWARD )

4.5

Rest for 10 to 20 seconds, and then repeat 02 to 04 using the other leg.
(*DO NOT EXERCISE USING BOTH LEGS AT THE SAME TIME. EXERCISE USING ONE AFTER THE OTHER BY ALL MEANS)

4.4

Come to the original position by putting down the leg slowly.
(*DO NOT BEAR THE BREATH NOT PUT THE FORTH THE STRENGTH)

4.6

Exercise in 3 sets per day : For a set, repeat the motions 15 to 20 times

4.7

Exercise of lifting up the leg at place may be performed in standing or lying position too.

5. Exercise at Place – Lifting and Twisting the Leg at Place

Caution: Consult a medical specialist if you feel severe pain or the pain continues till the next day, or there is swelling or fever in the joints.

5.1

Sit on a chair at ease

5.2

Lift both legs from the floor and put a leg on the other in the calf region (*Let both knees positioned at the same height.)

5.3

Like in ankle wrestling using both calves, put forth the strength on the upper foot downward, and the lower (upward: Pull the ankle of the upper downward and that of the lower upward as hard as you can. Count from one to ten.)

5.5

Rest for 10-20 seconds, and then repeat 02-04 changing the leg.

5.4

Put down the legs in original position. (*do not bear the breath nor put forth the strength)

5.6

Exercise in 3 sets per day: For a set, repeat the motions 15-30 times

6. Muscle-Strengthening Exercises – Partial Crouching

Caution: Consult a medical specialist if you feel severe pain or the pain continues till the next day, or there is swelling or fever in the joints.

6.1

Stand up in front of a table, railing, or corner of a support object and a chair at your back. Put forth both arms in a shoulder width apart. Put forth both arms.

6.2

Bend your hips down in a sitting posture onward the chair slowly. Bend the knees to 30 degrees counting “one, two, and three”. (*Be careful not to fall, using the railing or corner of a supportive object.)

6.3

Stop bending, and then return to the standing position counting one, two, and three.

6.4

Rest for 2-3 seconds, and then repeat the exercise

Beginners may exercise 1-3 sets per day and experts’ 3-5 sets per day. Take a rest of 1-2 minutes after each set and repeat the next exercise. Beginners may repeat the motions for 5-10 times and expert 10-15 times.

7. Muscle-Strengthening Exercises – Crouching

7.1

Lean against a wall with your legs shoulder width apart, and your shoulders and hips touching the wall.

7.2

Bend the knees to 30 degrees. (*At this time, disperse the weight on both feet.)

7.3

Exercise up to 3 sets per day, with 10-15 movements per set.

Endurance – Building Exercises

Endurance training means the aerobic exercises including an activity increasing the heart rate.
Endurance-building exercises not only improve the cardiopulmonary function and increase the muscular strength of the arthritis patient, but also help in the mental health and improvement in the arthritis symptoms.
Appropriate time period for exercise
It is appropriate to take endurance-building exercises on an empty stomach for at least 30 minutes a day and at least 3 days a week.
A light exercise for at least 5-10 minutes prior and after the main exercise is recommended.
Effective Exercise
  • Water exercises such as swimming
  • Cycling (on a stationary bike at home)
  • Walking
Caution: Consult a medical specialist to choose the exercising method suitable for you.

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