Knee exercises
These exercises are to be completed only if advised by your doctor or physiotherapist.
Stop the exercises if they cause an increase in pain until you are seen in an orthopaedic, fracture or physiotherapy clinic.
0 – 2 weeks since injury – rehabilitation plan
If given a splint in A&E or clinic, you can wear this as required until your knee specialist, physiotherapy or follow up appointment.
The splint can be removed to apply cold packs and to start gentle exercises shown below.
The splint can be worn under or over your clothes depending on what you find most comfortable as seen in picture. You are allowed to put weight through the leg as is comfortable, with or without crutches.
2+ weeks since injury – rehabilitation plan
You should expect to have an appointment in the knee clinic or Physiotherapy department for further assessment and ongoing advice about your rehabilitation.
Fitting the cricket pad splint: Place cricket pad splint on the leg so your patella (knee cap) is in the middle hole of the splint, as shown:
Initial exercises to do three times a day
Static quads
With your affected leg straight out in front of you, gently tense your thigh muscle and try to flatten your knee further.
Hold for 10 seconds and repeat 7-10 time.
Knee flexion and extension
Gently bend and straighten your injured leg as pain allows, only going as far as you feel comfortable. Repeat 7-10 times.
An advanced version of this exercise is to do it sitting in a chair as shown below.
Try to bend and and straighten your knee as your pain allows.
Repeat 10 times, holding your leg straight for up to 5 seconds if you can.
Inner range quads
Place a rolled up towel or small pillow under your injured knee as shown in the picture.
Tense your thigh muscles and try to straighten your knee.
Keep the back of your knee in contact with the towel/pillow. Repeat 10 times, holding your leg straight for up to 5 seconds if you can.
