ROBERT PETTIT, MD

Restoring Function. Maximizing Performance.

Orthopaedic Sports Medicine · Beacon Orthopaedics & Sports Medicine

CINCINNATI, OH · FORT THOMAS, KY

(513) 354-3700

Fellowship-Trained · Board Certified (ABOS) · Mako Robotics Certified · Cincinnati Reds Team Physician

Home Exercise Program

Knee Home Exercise Program

Name: Knee Home Exercise Program
Creator: Robert Pettit, MD

A complete conditioning program for the knee — range of motion, flexibility, and strength

This program restores motion, flexibility, and strength to the knee — the same progression you would follow in physical therapy. Warm up for 5–10 minutes with easy walking or a stationary bike before you begin, and finish with the stretches. Move through a pain-free range; mild muscle fatigue is expected, sharp joint pain is not.

Pain-monitoring rule (used in tendon and joint rehab research). Discomfort up to 3–4 out of 10 during an exercise is acceptable if it settles by the next morning. Pain above 5, pain that lingers into the next day, or new swelling means reduce the load or reps next time — don't stop the program.

Why these exercises. Quadriceps and hip strengthening, plus low-impact aerobic exercise, are the strongest-evidence treatments for knee pain and arthritis (AAOS and OARSI guidelines). Aim for strengthening 3 days a week with a rest day between, and add 20–30 minutes of cycling, walking or pool exercise on most other days.

Warm-Up & Flexibility

Do these daily. Stretch gently to the point of tension — never pain — and breathe through each hold.

Heel Cord (Calf) Stretch

2 sets × 30-sec holds each leg, daily

Stand facing a wall with the affected leg straight behind you, heel flat. Press your hips forward until you feel a stretch in your calf. Keep the back knee straight.

Standing Quadriceps Stretch

2–3 reps × 30–60 sec each leg, daily

Holding a chair or wall for balance, pull your heel toward your buttock until you feel a stretch in the front of your thigh. Keep your knees close together.

Supine Hamstring Stretch

2–3 reps × 30–60 sec each leg, daily

Lying on your back, hold behind one thigh and slowly straighten the knee toward the ceiling until you feel a stretch behind the thigh. A strap or towel around the foot helps.

Heel Slide

2–3 sets × 10, daily

Lie on your back with the leg straight. Slowly slide your heel toward your buttock, bending the knee as far as is comfortable, then straighten it again. A towel around the foot can help pull the heel in. Restores knee bending motion.

Foundational Strengthening

Begin here. These wake up the quadriceps and hip muscles that protect the knee. 4–5 days per week.

Quad Sets

10-sec holds × 10, 2–3 sets daily

Sit or lie with the leg straight. Tighten the muscle on top of the thigh, pressing the back of the knee down. Hold, then relax. The kneecap should slide slightly upward.

Straight-Leg Raise

3 sets × 10, 5-sec holds, 4–5 days/week

Lie propped on your elbows with the good knee bent. Tighten the thigh, lock the knee straight, and raise the leg about 8–10 inches. Lower slowly.

Short-Arc Quad

3 sets × 10, 5-sec holds, 4–5 days/week

Lie on your back with a firm roll (a foam roller or large rolled towel) under the knee. Keeping the thigh resting on the roll, straighten the knee to raise only the lower leg and foot, hold, then lower slowly.

Side-Lying Leg Raise (Abduction)

3 sets × 15, 4–5 days/week

Lie on your side with the affected leg on top and straight. Raise it toward the ceiling to about 45°, hold, and lower over 2 seconds. Keep the toes pointing forward.

Inner-Thigh Raise (Adduction)

3 sets × 15, 4–5 days/week

Lie on the affected side with the top leg crossed in front. Raise the bottom leg 6–8 inches, hold briefly, and lower slowly.

New in this edition

Clamshell

3 sets × 15 each side, 3–4 days/week

Lie on your side with knees bent about 90° and feet together. Keeping the feet touching, lift the top knee toward the ceiling without rolling the pelvis back, then lower slowly. Add a band above the knees as it gets easier. Strengthens the hip muscles that control how the knee tracks.

Progressive Strengthening

Add these once the foundational exercises feel easy. Stop short of pain and progress gradually.

Half Squats

3 sets × 10, 4–5 days/week

Stand with feet shoulder-width apart, holding a counter if needed. Sit your hips back about 10 inches as if into a chair, hold 5 seconds, and push through your heels to stand.

Standing Hamstring Curl

3 sets × 10, 5-sec holds, 4–5 days/week

Holding a chair, bend the affected knee to bring your heel toward your buttock. Hold, then lower slowly. Keep your thighs aligned.

Seated Knee Extension

3 sets × 10, 5-sec holds, 4–5 days/week

Sit tall in a chair. Tighten the thigh and straighten the knee until the leg is level, hold, then lower slowly. Add an ankle weight as it gets easier.

Calf Raises

2–3 sets × 10, most days

Stand with support and rise onto the balls of both feet as high as comfortable. Pause, then lower slowly. Progress toward one leg at a time.

Monster Walk (Lateral Band Walk)

3 sets × 10 steps each direction, 3–4 days/week

Place a resistance band around both legs just above the knees or ankles. In a slight mini-squat, step sideways against the band for several steps, then back the other way. Keep your toes forward, knees over your toes, and hips level.

Step-Up

3 sets × 10 each leg, 4–5 days/week

Stand facing a low, sturdy step. Step up leading with the affected leg, bring the other foot up to meet it, then step back down slowly under control. Keep the knee tracking over the toes and use a rail for balance.

Wall Sit

3 × 20–30 sec holds (build toward 60 sec), most days

Stand with your back flat against a wall and walk your feet out slightly. Slide down until your knees are bent about 45–60° — never past 90°. Hold, then slide back up. Keep your knees behind your toes.

New in this edition

Terminal Knee Extension (Band)

3 sets × 15, 3–4 days/week

Loop a band around a post and behind the knee, standing facing the anchor with the knee slightly bent. Straighten the knee fully against the band, squeezing the thigh, then bend slowly. Targets the last few degrees of extension the quadriceps needs for a normal walking pattern.

New in this edition

Single-Leg Step-Down

3 sets × 8 each leg, 3 days/week

Stand on a low step on one leg. Slowly lower the other heel toward the floor by bending the standing knee, keeping that knee over the second toe and the hips level, then push back up. Progress the step height, not the speed. The best single test and exercise for knee control.

Stop and call the office at (513) 354-3700 if any exercise causes sharp pain, new swelling, numbness, or symptoms that worsen into the next day. This general program is patient education and does not replace an individualized plan from Dr. Pettit or your physical therapist. If you are recovering from surgery, follow your specific post-operative protocol first.