OOPS REHABILITATION
KNEE - MODERATE

Massage / Movement / Stretches

Use taping as relevant to support the knee when returning to walking and work. Only commence these exercises when you can get into the starting position with comfort. Perform exercises only to mild discomfort. If ongoing swelling continue massage as Gentle Knee Rehab
Massage
Fist Kneading

for medium-sized areas of thick swelling or clotting (haematoma).
Using the side of the fist and starting at the outer edge of the swelling, knead in a circular motion over the swelling for 10 seconds. 
Then move to the next part of the swelling, moving around the outer edge first and then inward until the whole area is covered.  
Repeat every 2 hours

Quads Pump / Flexion Stretches.

Sit with thighs well supported on chair. Lift foot up until knee straight or uncomfortable. Lower and bend until uncomfortable. Repeat 20x.
Repeat 5x daily for one week.

Then increase the holding time to 5 seconds for one week.
Then 10 seconds for one week.
Then 20 seconds for 2 weeks. 
Hamstrings Pumps

Ly on front.
Bend each knee until discomfort, 50x twice daily.

Hamstring Stretch

Stand facing chair with heel of foot on chair. Straighten knee until mild discomfort behind leg.
Hold 10 seconds. Repeat each leg alternately 5 x 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 discomfort in calf muscle.
Hold 10 seconds.
Relax.
Repeat 5x daily

Stretch & Strengthening

Perform exercises only to discomfort.
Quads Stretch

Stand with towel or belt looped around foot. Bend knee with foot behind. Pull up on towel or belt until discomfort in knee or front of thigh. Hold 20 seconds.
Repeat each leg alternately 5 x
Do once daily

When able, grab the foot of the bent knee with the opposite hand. Pull up until tight. Hold 30 seconds. Repeat each leg alternately 5 x
Iliotibial Band Stretches

To test flexion, from standing bend down with straight legs until pain or tightness. Notice how far you hands are reaching and that the lumbar curve has flattened into a forward curl. So long there is tension at the back of the legs, this is full range for you.
If you are limited by pain or back stiffness, estimate:
100% = Reaching 1/2 waydown shins
75% = reach just below the knees
50% = reaching 3/4 thigh above knee
25% = reaching 1/2 thigh 

Write as Flexion = e.g 66%
Knee Extension  Overpressure Stretch

To test extension, from standing with your hands on your buttocks bend backwards with straight legs until pain or restiction.
100% = Reach 3/4 back of your thigh to knee.
With this in mind you can estimate your proportion of range.
Zero% / neutral is a modest curve (normal posture) of the Low back in standing. If you have a flat low back you will usually have no curve nor be able to extend the low back.

Write as = e.g 25%

Horse Sit Quads Strength I - II

Stand with feet shoulder width apart and parallel.
Bend knees in line with 2nd and 3rd toes, as if sitting in a saddle.
I. Hold 5 seconds. Straighten and walk on the spot 5 steps. Repeat 10x daily for two weeks.

II. Then increase the holding position by 5 seconds every 2 weeks until able to hold 20 second. 

Then update to Horse Sit Strong. 
Quads Strength Theraband (Alternative to Horse Sit)

Stand back to door with thin rubber tube or red theraband anchored in door and looped around ankle.
Hold knee bent about 10 degrees.
Keeping knee still, push leg forward against theraband so foot is clear of floor.
Hold 5 sec. Rest.
Repeat 10x
Repeat 3 sets daily for one week.

Then hold each repetition for 10 seconds.

Do 3 sets daily for another week.

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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