OOPS REHABILITATION
KNEE - GENTLE

Tape, Massage & Movement

Use taping as relevant to support the knee when returning to walking and work. Reduce the amount of activity so that pain is not induced.  Exercise carefully so as not to worsen pain. 
Massage for swelling. 

Using the flat of the hand, firmly stroke around front to back of knee. Start below the knee and stroke to above knee.
Repeat about the knee for one minute. 
Repeat every 2 hours. 
Patella (knee cap) glides.

Sit forward on chair with foot on floor and knee straight. Grab the knee cap between fingers and heel of hand and glide knee cap up and down within the limits of pain. Repeat 30 x
Repeat every 2 hours or 5 x daily
Knee Extension & Flexion ranging and Quadricep Strengthening.

Ly on back with a roll under knee. Lift foot up until discomfort. Lower. Bend knee until discomfort.
Repeat 20 x
Repeat 5 x daily.
Quadriceps Pumps.

Sit with thighs well supported on chair. Lift foot up until knee straight. Hold 5 seconds. Lower.
Bend until uncomfortable. Hold 5 seconds.
Repeat 20 x every 2 hours daily.

When easy and able to straighten knee fully, increase the hold to 10 seconds each way

Stretches

Do gently and slowly only within mild discomfort
Hamstring or knee extension stretches.

Sit on side of bed, with affected leg up and other foot on floor. Lean back on hands until leg can straighten on bed easily. Push body forward until mild tension behind leg.
Hold 10 seconds.
Relax back.
Repeat 5x twice daily.
Quadriceps Stretch

Standing beside a bed, holding the back of a chair, rest knee and lower leg comfortably on bed. 
 Lunge forward gently until front of thigh stretches mildly. 
Hold 5 seconds
Relax.
Repeat 10x twice daily

Hamstring strengthening & Knee flexion stretches.

Ly on front. Bend each knee until discomfort.
Repeat 50x.
Repeat twice daily
Calf Stretches.

Stand in a lunge position with affected leg back and foot flat on floor. Lunge weight forward onto front foot with back leg straight, until mild tension in calf muscle. Hold 10 seconds. Relax.
Repeat 5 x, twice daily.

EVERY 2 OR 3 DAYS RETURN TO KNEE ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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Acute Knee Recovery 

Knee Assessment