How to Do a Leg Lift Exercise for Knee Therapy

Strengthening and stretching the muscles above and below the knee joint are the core elements of knee therapy. In order to have a strong and healthy knee, the muscles surrounding the joint must also be strong and flexible. The quadriceps muscles of the upper legs are the building blocks of a strong knee, so leg exercises which emphasize the quads are an extremely important part of knee therapy.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat, towel or rug
• Cushions or pillows
• Leg weights

1. Lay down on your back on the floor to begin the exercises. Protect your back and other joints by using a soft yoga-style mat, towel or rug if you do not have carpeting. Hold your upper body up either on your elbows or support yourself with cushions or pillows.

2. Bend your left knee so that your foot is flat on the ground and extend your right leg straight out in front of you.

3. Flex your right foot so that your toes are coming closer towards your knee. This action engages the quadriceps muscles and prepares them to work. Keep your foot flexed throughout the exercises.

4. Pick up your right leg so that your heel lifts about 6 inches off of the ground. Keep your leg straight at all times. If you cannot lift 6 inches, only lift as high as is comfortable, and you will slowly gain strength as your knee recuperates.

5. Hold the lift for about 5 seconds; however, if you feel discomfort or pain, hold the lift only as long as is comfortable. Relax the heel to the ground and repeat. Try to complete ten sets with each leg, but again, only complete as many as is comfortable and build up slowly.

6. Add a little weight to your ankles with leg weights once the exercises become easy. Begin with 5 pound weights and add between 1 to 5 lbs. as you gain strength and the lifts become easy.

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[jull14]

on 7/9/2009 Excellent article. To me it is very important to read articles at ehow specially yours, because I learned each day a new idea to make my life easier, thanks for writing this wonderful article. Keep up the good work.