Reproduced from OrthoInfo. © American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org.
Main muscles worked: Hamstrings
You should feel this exercise at the back of your thigh
Equipment needed: As the exercise becomes easier to perform, gradually increase the resistance by adding an ankle weight. Begin with a 5 lb. weight and gradually progress to a greater level of resistance, up to a 10 lb. weight. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.
- Hold onto the back of a chair or a wall for balance.
- Bend your affected knee and raise your heel toward the ceiling as far as possible without pain.
- Hold this position for 5 seconds and then relax. Repeat.
Tip: Flex your foot and keep your knees close together.
Repetitions: 3 sets of 10
Days per week: 4 to 5
Download a PDF that includes more knee conditioning exercises.