Strengthening Exercises
A light stretching and strengthening program can often be of benefit.
These exercises are typically recommended by a physical therapist for hip and knee pain. Performing these exercises can help strengthen the muscles and maintain range of motion which can help relieve pain and improve joint function.
NOTE: Reference to the "operated leg" refers to the joint that is causing you discomfort.
Click each image for a video demonstration of the exercise.
Ankle Pumps Transcript is below
While lying on your back with knees straight, pump your ankles up and down. Repeat 30 times.
Quad Sets Transcript is below
Lie on your back with your knees straight. Press the back of your knee down onto the bed by tightening the muscle on the front of your thigh. Hold for five seconds, relax. Repeat ten times.
Gluteal Sets Transcript is below
Lie on your back and squeeze your buttocks muscles together. Hold for five seconds. Relax. Repeat 10 times.
Standing Hip Flexion Transcript is below
Stand with your hands on a counter, stable chair, or on your walker for support. Lift your operated leg slowly forward, allowing your knee to bend. Do not lift the knee higher than your hip. Hold for 3 to 5 seconds. Repeat 10 times.
Standing Side Leg Lift Transcript is below
Stand with your hands on a counter, stable chair, or on your walker for support. Keep your knee straight and lift your operated leg slowly out to the side. Keep the toes of both feet pointing forward. Hold for 3 to 5 seconds. Repeat 10 times.
Standing Hamstring Curls Transcript is below
Stand with your hands on a counter, stable chair, or on your walker for support. Bend the operated knee, bringing your heel towards your buttocks. Repeat 10 times.
Standing Hip Extension Transcript is below
Stand with your hands on a counter, stable chair, or on your walker for support. Keep your knee straight and slowly move your operated leg behind you. Hold for 3 to 5 seconds. Repeat 10 times.