Mr Masoa home exercise program

The aim is to increase how far the knee can bend by 30 degrees each week. In
other words, in each exercise below, bend your knee up to 60 degrees.

Exercise Diagrams How to do

exercise sets and
repetitions
1. Isometric quads Lying on your back.
Place a football or a
rolled up cushion under
the injured knee. Push
your injured knee
down, pull your foot
and toe up, hold it for 5
to 10 seconds and
slowly relax.
Repeat 3 repetitions, 2
times a day

2. Assisted knee flex/ext Lie facing up with your

hands outstretched
holding a towel around
your thigh. Gently pull
up the towel so that
your knee bends up as
far as possible. Slide the
heel back to fully
extend the knee. Do
this 10 times and
repeat twice
3. Assisted knee extension and Sit comfortable in a chair.
flexion Put your uninjured leg
behind your injured leg.
Gently lift the uninjured
leg up as far as possible
and slowly bring it back
down. Do this 15 times
and repeat twice
4. Small knee bend Stand up behind a chair,
hold onto the chair for
balance. Slightly bend
your knees down as far as
you can go and slowly
come back up. Do this 15
times and repeat twice

5. Prone knee bend Lie facing down on a flat

surface. Pull injured knee
up as far as possible. Hold
knee in that position for 5
second. Repeat this 5
times.

6. Terminal knee extension Start in a standing

position with a ball
behind your knee and
against a wall. The knee
should be partially
bent. Next, press the
back of your knee
against the ball while
you try and straighten
your knee.
Repeat 10 times, do 2
sets
7. VMO Activation Sit up straight on a chair.
Put a ball/pillow between
your knees. Slowly push
knees inwards, hold it for
10seconds and pull knees
back outwards.
Do this 5 times
 8.Passive knee flexion In sitting, put your
uninjured leg infront of
your injured leg. Push
your injured leg
backwards using your
uninjured leg. Hold it in
that position for 15
seconds, repeat 5 times

Tips for pain:

Put ice on the painful area for a total of 10 minutes at a time.

Drink your painkillers before exercise to decrease pain during exercise.

Do not overwork the knee, give yourself a break if it becomes too painful.

Tips to improve range:

Do the exercises everyday to increase the healing process.