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Gilmour Osteopathy | Exercises
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Knee exercises

 1) Quadricep strengthening :- Sit on a kitchen or dining chair with your knees bent to 90 degrees. Lift the toes of your right foot towards you, then straighten the leg. Hold this position for a count of three and then lower. Repeat 10 times and then with the other leg. To increase the effectiveness, add an ankle weight (available at or increase the number of repetitions.

Variations :- If you have a bad back, this exercise may be difficult when sitting. Try lying on the floor preferably on a mat. Place a pillow or rolled towel under your knee so it is flexed to 10-20 degrees. Pull you toes towards you and straighten the leg. Hold for a count of three and then lower. Repeat with the other leg.

Useful for:- Strengthening the quadriceps muscle, which is most important in the stabilisation of the knee, this is important to almost all knee problems.


2) Quadriceps and balance:- Stand next to something, you can hold onto if necessary, such as a mantelpiece or banister rail. Raise one foot off the floor so you are standing on one leg. Now bend the leg you are standing on 10-15 degrees, stop and then slowly straighten. Repeat 5 times and then on the other leg. When you can do this easily, on one leg, try it with your eyes shut! Be ready to hold on

Useful for:- Improving buttock and quadriceps strength, improving balance and co-ordination.


The self help exercises presented here are offered as examples of what may of value to patients. Exercises are of most value when they are prescribed in relation to a specific diagnosis and as part of a treatment plan. The number of repetitions and the frequency with which they are done will by different for each patient. Andrew Gilmour suggests that you should visit a properly qualified clinician before embarking on a exercises


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