Advanced knee exercises can be done in the comfort of your home. As part of your recuperation process, these exercises serve the purpose of increasing your knee's strength and range of motion. Your level of success depends upon your determination and consistency. Consult with your medical care provider prior to doing any of these exercises to prevent possible injury.
Prone Assisted Stretch
Stretch your knee by using a towel. Lie on your back on a flat surface. Bend your affected knee while lifting your leg from the surface. Place the center portion of a towel underneath your knee. Grab a hold of each of the towel edges with your hands. Slowly and gently pull on the towel until you feel a mild stretch. Feel the stretch along the backside of your affected knee. Hold this stretch for 15 seconds. Slowly return your knee to the original position. Relax for 10 seconds. Repeat this exercise four times.
Leaning Body Stretch
Stretch your knee by finding a stairwell. Stand with your feet facing the stairs. Slowly lift your affected leg and place your foot firmly onto the first stair in front of you. Bend your affected knee as much as possible. Gently lean your upper body into the affected knee. Bend the affected knee as much as possible. Hold this stretch for 15 seconds. Keep your upper body straight and do not slouch your back. Hold onto the railing for support. Return your upper body to the original standing position. Slowly lift your affected-side foot from the stair, placing it back onto the floor. Relax for 30 seconds. Repeat this exercise five times.
Tippy Toes
Strengthen your knee area by doing toe stands, recommends the National Institute on Aging. Hold onto the back of a firm chair with both hands. The chair will provide balance. Stand with your feet shoulder-width apart. Slowly lift your body weight as you stand on your toes. Lift yourself as far as possible. Hold this position for 10 seconds. Slowly lower your body to the standing position. Relax for 20 seconds. Repeat this exercise eight times. Do not bend your back or lean forward during this exercise. Do this exercise using both feet or just your affected one. If using only your affected leg, lift your opposite leg from the floor prior to raising your body onto your affected-side foot.
Standing Leg Lifts
Strengthen your knee area by doing a standing leg lift. Stand with your feet firmly planted on the floor, shoulder-width apart. Hold onto a firm surface for balance. Slowly lift your affected leg 6 inches off the floor. Lift your affected leg in front of you. Place your body weight onto your opposite-side foot. Do not move your back during this exercise. Hold this position for 10 seconds. Slowly return your leg to the standing position. Relax for 15 seconds. Repeat this exercise 10 times.
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