Strengthening exercises

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Static quads contractions

This exercise may be started as soon as pain will allow and can be done on a daily basis. It may even be possible to continue with this exercise if the athlete is in a plaster cast.

• Contract the quadricpes muscles at the front of the thigh.
• Hold for 10 seconds.
• Relax and rest for 3 seconds.
• Repeat 10 to 20 times.
• You can also do this with the knee slightly bent and resting on a foam roller or a rolled up towel.

This exercise may be started as soon as pain will allow and can be done on a daily basis.

• With the leg slightly bent, contract the hamstring muscles against an immovable object such as a bench, wall or a partners resistance.
• Hold for 10 seconds.
• Relax and rest for 3 seconds.
• Repeat 10 to 20 times.

Straight leg raises

This exercise may be possible from day 3 or 5 onwards depending on the severity of the injury and can be done on a daily basis. This will strengthen the muscles at the front of the thigh.

• Sit with the legs straight in front of you
• Raise the leg up off the floor, keeping the knee straight
• Hold for 5-10 seconds.
• Relax and rest for 3 seconds.
• Repeat 10 to 20 times.

Squats

Squats are a great exercise for most knee injuries as they strengthen the knee joint in a functional position.

• Stand with your feet shoulder width apart
• Bend your knees as if you were going to sit on something behind you
• Make sure you keep your back straight and your knees don't move forwards past your toes.
• Keep your heels on the floor.
• Start off by performing a shallow squat (just as low as you can comfortably manage) and gradually increase the depth.
• You can also progress to single leg squats when you are ready.

Leg extension

This exercise may be possibleshould be avoided in the early stages of this injury, until you can complete daily tasks pain free and squats are comfortable. This can really make an impact of the strength of the quadriceps muscles.

• Keeping your bottom firmly on the bench, straighten and then lower the injured leg in one smooth movement.
• Aim for 3 sets of 10 to 20 repetitions initially and develop that to 3 sets or 8 to 10 reps so the last repetition is the last one possible.
• An alternative is possible using resistance band to provide the resistance. Tie one end to a table leg or similar.

Leg curl

Again, this exercise may be possible from day 3 or 5 onwards depending on the severity of the injury but may be two weeks or more.

• Lie on front and bend the knee up against resistance and gently lower.
• Remember to keep your hips firmly on the bench and do not allow them to raise up.
• If they rise up then the weight may be too heavy.
• Again, complete a light warm up set before increasing the weight.
• Aim for 3 sets of 10 to 20 repetitions initially and as strength improves progress by increasing the resistance to achieve 3 sets of 8 to 10 to failure.