MY PLAN
For cardio vascular endurance I will do a minimum of 45 minutes per week on my stationary bike, as the weeks go on I will increase the time by 15 minutes each week. My plan to strengthen my knee muscles is to do the following exercises at least 3 times a week on non-consecutive days to allow healing. To start off I will do 5 repetitions of each exercise, each week I will increase by 5 until I reach 15. After the 3 weeks I will do 2 sets of 15, resting 30 seconds between sets. Prior to the exercise I will warm up for 15 minutes on my stationary bike, and at the end I will do a cool down for 5 minutes.
Exercises plan:
Exercises plan:
Quadricepts Strengthening
Contracions:
Sit in chair.
Move forward so that you are sitting at edge of chair.
Extend legs, heels to floor.
Keep knees straight (or as straight as possible if you have arthritis.)
Tighten thigh muscles.
Hold for count of 10.
Relax for count of 3.
Do 10 repetitions.
Short-Arc Leg Extensions:
Sit or lie on floor. Place a rolled up towel under knee for support. Straighten leg, lifting heel off floor. Keep your leg straight with foot raised off floor (about six inches off the floor - height will vary according to the size of the towel). Hold for 5 seconds. Slowly lower your heel to the floor, bending your knee. Do 10 repetitions. Switch sides and repeat.
Leg Lifts:
Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor.
Keep the right leg straight and slowly lift it until right foot is about the height of the left knee (about 10 inches off floor). Hold for a count of 3. Repeat 10 times. Switch sides.
Work up to 10 sets of 10 over several weeks.
Alternately, the leg may be lifted until the knees are at the same height.
Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept bent with foot on floor.
Keep the right leg straight and slowly lift it until right foot is about the height of the left knee (about 10 inches off floor). Hold for a count of 3. Repeat 10 times. Switch sides.
Work up to 10 sets of 10 over several weeks.
Alternately, the leg may be lifted until the knees are at the same height.
Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept bent with foot on floor.
Knee Dips
Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor.
Keep the right leg straight and slowly lift it until right foot is about the height of the left knee (about 10 inches off floor). Hold for a count of 3. Repeat 10 times. Switch sides.
Work up to 10 sets of 10 over several weeks.
Alternately, the leg may be lifted until the knees are at the same height.
Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept bent with foot on floor.
Keep the right leg straight and slowly lift it until right foot is about the height of the left knee (about 10 inches off floor). Hold for a count of 3. Repeat 10 times. Switch sides.
Work up to 10 sets of 10 over several weeks.
Alternately, the leg may be lifted until the knees are at the same height.
Safety Tip:
Leg lifts: Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept bent with foot on floor.
Squats or Partial Squats
Stand. Keep back straight, feet hip-width apart with toes pointing straight ahead or very slightly out to the sides if this feels more comfortable. Slowly lower and move your buttocks backward as if you were sitting in a chair (don't bend your knees beyond a 90-degree angle, if 90 degrees is too difficult bend even less - some people with arthritis may not be able to go beyond 45 degrees). Knees should be aligned over the feet - do not let your knees travel to either side. Hold position for a count of 5 then tighten your buttocks and return to standing position, pushing yourself up with your heels. Do ten squats. Stop if you feel pain in your knees.
Safety Tip: Make sure your knees do not extend beyond your toes when doing squats or partial squats. Keeping your weight behind your knees reduces the pressure on the knee joint during the squat. Bending the knees beyond 90 degrees (a right angle) places excessive strain on the knee.
Safety Tip: Make sure your knees do not extend beyond your toes when doing squats or partial squats. Keeping your weight behind your knees reduces the pressure on the knee joint during the squat. Bending the knees beyond 90 degrees (a right angle) places excessive strain on the knee.
Wall Squats
Stand with back against wall, feet about 18 inches away from wall.
Slowly slide down the wall, until your thighs are parallel with the floor (knees at 90 degrees) - or as far as you can go without causing knee pain.
Hold position for a count of 5. Slowly slide back up the wall, pushing yourself up with your heels.
Repeat ten times.
Alternately, hold position for 30 seconds, rest for 30 seconds, and repeat.
Note: Your knees should be lined up over your ankles when thighs are parallel to floor- you may have to adjust how close your feet are to the wall.
Slowly slide down the wall, until your thighs are parallel with the floor (knees at 90 degrees) - or as far as you can go without causing knee pain.
Hold position for a count of 5. Slowly slide back up the wall, pushing yourself up with your heels.
Repeat ten times.
Alternately, hold position for 30 seconds, rest for 30 seconds, and repeat.
Note: Your knees should be lined up over your ankles when thighs are parallel to floor- you may have to adjust how close your feet are to the wall.
Hamstring Strengthening
Seated Hamstring Contractions:
Sit in chair, with knees bent to 45 degrees and heels on floor (toes lifted up). Don't move heels but pull back on them, digging heels into floor. You will feel tension in you hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.
Lying Hamstring Contractions:
Lie on back, knees bent about 45 degrees. Dig heels into floor. You will feel tension in your hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions
Inner Thigh Squeeze:
Sit
in chair, put fist (or folded towel or small ball) between knees.
Squeeze together knees.
Hold for count of 10. Relax for count of 3.
Do 10 repetitions.
Squeeze together knees.
Hold for count of 10. Relax for count of 3.
Do 10 repetitions.
Hamstring Curls:
Lie on stomach. Place left foot onto the back of the right heel. Slowly pull your right heel toward your buttocks - resisting with the left leg. This contracts the hamstrings. Hold for a count of 10. (Keep pressing your left foot and right heel against each other) Hold for a count of ten and relax for count of 3. Do 10 repetitions.
Inner Leg Lift:
Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place your left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor then, hold for a second, then slowly lower leg to ground. Do 10 reps. Repeat on other side.
Outer Leg Lift:
Lie on floor on your right side, shoulder and hips aligned.
Bend right leg (leg on floor) to about 90 degrees.
Slowly raise you left leg about 18 inches, hold for a second, and then slowly lower leg.
Do 10 repetitions. Repeat on other side.
Bend right leg (leg on floor) to about 90 degrees.
Slowly raise you left leg about 18 inches, hold for a second, and then slowly lower leg.
Do 10 repetitions. Repeat on other side.
Backwards Leg Swing:
Hold onto back of chair for support.
Swing leg back at a diagonal until you feel your buttocks tighten.
Tense muscles as much as you can and swing leg back a couple more inches.
Return leg to floor. Do ten repetitions.
Switch sides and repeat.
*The squat exercise shown above also strengthens the glutes.
Swing leg back at a diagonal until you feel your buttocks tighten.
Tense muscles as much as you can and swing leg back a couple more inches.
Return leg to floor. Do ten repetitions.
Switch sides and repeat.
*The squat exercise shown above also strengthens the glutes.
Calf Raises:
Stand with feet shoulder-width apart. Do not lock knees.
Place one hand on wall to help with balance.
Raise heels off the floor as high as you can and slowly lower to starting position.
Do 15 repetitions.
To increase difficulty, do this exercise on one foot at a time.
This exercise can also be done with the balls of the feet on the edge of a stair (or other low platform) and the heels hanging over the edge
Hold on to rail for support.
Slowly lower the heels as far as your can - this stretches the calves
Slowly raise heels as high as you can (stand on toes)
Do 15 repetitions.
Strengthening the ankles and calves may help with overpronation.
Place one hand on wall to help with balance.
Raise heels off the floor as high as you can and slowly lower to starting position.
Do 15 repetitions.
To increase difficulty, do this exercise on one foot at a time.
This exercise can also be done with the balls of the feet on the edge of a stair (or other low platform) and the heels hanging over the edge
Hold on to rail for support.
Slowly lower the heels as far as your can - this stretches the calves
Slowly raise heels as high as you can (stand on toes)
Do 15 repetitions.
Strengthening the ankles and calves may help with overpronation.
Reference: http://www.bigkneepain.com/knee-exercises.html#kneestrengtheningexercises