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KAISER PDF KNEE EXERCISES

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Knee Arthritis Tips and Exercises - Kaiser Permanente

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Aerobic exercise: It is important to continue with regular aerobic exercise. Aerobic exercise like riding a bike, using a pedal exerciser, swimming, or water exercises are good for your knee. Make a goal of 30 minutes of aerobic exercise per day. Stop if the exercise is causing more pain. Knee Arthritis – tips and exercises 012701-005 (6-11)

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tips and exercises for your knee stiffness and pain

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KNEE EXERCISES • Range of motion exercise 3 • Knee bending exercises 3 • Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL RESOURCES 10 Pain and swelling in your knee can often lead to loss of strength and motion. The tips and exercises listed in this booklet will help

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Knee Pain (Acute) Tips and Exercises - Kaiser Permanente

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Strengthening Exercises. Start strengthening exercises as soon as possible to help you returnto your normal activities. Quadricepsset: Place a small towel roll under your knee. Straighten your knee by tightening your thigh muscles. Press the back ofyour knee into the towel and hold for 5-10seconds. Repeat10-20 times, 3-4 times per day.

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Knee Pain (Acute) Tips and Exercises - Kaiser Permanente

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Strengthening Exercises Start strengthening exercises as soon as possible to help you return to your normal activities Quadriceps set: Place a small towel roll under your knee. Straighten your knee by tightening your thigh muscles. Press the back of your knee into the towel and hold for 5-10 seconds. Repeat 10-20 times, 3-4 times per day.

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Patellofemoral Pain Syndrome (Runner's Knee): Exercises

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(Runner's Knee): Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

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Knee Arthritis: Exercises | Kaiser Permanente

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  • Knee flexion with heel slide. slide 1 of 6, Knee flexion with heel slide, Lie on your back with your knees bent. Slide your heel back by bending your affected knee as far as you can.
  • Quad sets. slide 2 of 6, Quad sets, Sit with your affected leg straight and supported on the floor or a firm bed. Place a small, rolled-up towel under your knee.
  • Straight-leg raises to the front. slide 3 of 6, Straight-leg raises to the front, Lie on your back with your good knee bent so that your foot rests flat on the floor.
  • Active knee flexion. slide 4 of 6, Active knee flexion, Lie on your stomach with your knees straight. If your kneecap is uncomfortable, roll up a washcloth and put it under your leg just above your kneecap.
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    Iliotibial Band Syndrome: Exercises

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    Iliotibial Band Syndrome: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best ...

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    Knee (Prepatellar) Bursitis: Exercises | Kaiser Permanente

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    Lie on your back with your affected knee straight. Your good knee should be bent. Bend your affected knee by sliding your heel across the floor and toward your buttock until you feel a gentle stretch in your knee. Hold for about 6 seconds, and then slowly straighten your knee. Repeat 8 to 12 times.

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    Knee Rehabilitation Exercises - OrthoInfo - AAOS

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    Knee Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

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    Low Back Pain: Exercises - Kaiser Permanente

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    1. Kneel on the floor with one knee bent and one leg behind you. Place your forward knee over your foot. Keep your other knee touching the floor. 2. Slowly push your hips forward until you feel a stretch in the upper thigh of your rear leg. Low Back Pain: Exercises (page 5)

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    PATELLOFEMORAL EXERCISES - Kaiser Permanente

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    5. Strengthening the muscles around your knee will add stability and lessen your chances of future injury . 6. All exercises should be done twice per day during the recovery phase. 7. Once your knee feels better, continue to do these exercises once per day as part of your daily routine. 8. Aim to reach the highest level with each of the ...

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    Hip arthritis te Knee Injury - Kaiser Permanente

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    regular aerobic exercise. Aerobic exercise like riding a bike, using a pedal exerciser, swimming or water exercises are good forms of exercise for your hip. Make a goal of 30 minutes of aerobic exercise per day. Stop if the exercise is causing more pain. Hip Arthritis – tips and exercises te Knee

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    Osteoarthritis of the knee exercises

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    This handy section contains exercises that are designed to stretch, strengthen and stabilise the structures that support your knee. Straight-leg raise (sitting): Get into the habit of doing this every time you sit down. Sit well back in the chair with a good posture. Straighten one leg, hold for a slow count to 10 and then slowly lower your leg.

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    Osgood-Schlatter Disease: Exercises - Kaiser Permanente

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    Terminal knee extension 1. Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object, or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.) 2. Loop the other end of the exercise band around the knee of your affected leg. Keep that leg

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    Exercise - Kaiser Permanente

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    exercise, riding a bike, dancing, or Tai Chi. If this activity is new to you, start with 5 minutes 5-6 times per week and build up to at least 30 minutes 5 days a week. Exercises to help keep you flexible Flexibility exercises including stretching can give you more free­ dom …

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