EXERCISES TO REHABILITATE AND STRENGTHEN THE KNEES

Hamstring Stretch in Long-sitting: 2 reps, 30 sec hold, 1 set
Sit with involved leg out straight.	Reach forward toward your ankle.	You should feel the stretch in your hamstring.

Quadriceps Stretch in Standing: 2 reps, 30 sec hold, 1 set
Stand near chair for balance.	Bend your involved knee and grasp at the ankle.	Keep your body upright and hips straight.

Straight Leg Raise in Supine: 10 reps, 1 set
Lie on your back. Bend you un-involved leg.	Raise leg keeping knee straight and toes up.	Raise up until you leg is even with the bent knee.

Straight Leg Raise in Supine: 10 reps, 1 set
Place a towel roll under your knee.	Tighten your thigh. Keep your knee straight.	Relax your thigh and repeat the contraction.

Illio-tibial Band Stretch: 2 reps, 30 sec hold, 1 set
Stand with your involved side next to a wall.	Cross your un-involved leg in front.	Lean your hip into the wall.

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