Knee Loading Program v2 Patient video
Knee Loading Program
Patient Information
Musculoskeletal (MSK) Physiotherapy Services
- Author ID: GE
- Leaflet Ref: Tpy 022
- Version: 2
- Leaflet title: Knee Loading Program
- Date Produced: December 2023
- Expiry Date: December 2025
Disclaimer
Not all exercises are suitable for everyone and while every precaution was taken in selecting these exercises, they do not come without risk. If you have any concerns regarding injury, or whether or not you should partake in the exercises, then you should consult your General Practitioner (GP) or Physiotherapist before doing any of the exercises shown here.
It is quite normal to feel some discomfort following exercise, but it is important that this discomfort eases within 2 hours of finishing the exercise and doesn't have an overall negative effect on your symptoms.
The exercise plans shown here are designed to be used as a guide and a point of reference, they are not exhaustive and can be modified and progressed under the supervision of your physiotherapist.
Instructions
Aim to do the entire exercise plan 3 to 4 times per week, with at least 1 day off in between to allow for recovery.
Each exercise is repeated a number of times (for example, 5 or 10 times) to build up strength and flexibility. The repetitions make a ‘set’.
The number of repetitions is a guide and can be increased or decreased according to pain levels. If the exercise causes pain that lasts for more than 2 hours after finishing the exercise, then decrease the repetitions.
Complete each exercise slowly and in a controlled manner, you should take your time and not rush. Take 30 seconds rest in between each set.
Contact the Physio department if you find the exercises are making your pain worse overall.
Contact Information
Leigh Health Centre
Telephone: 0300 707 1597
wwl-tr.leighphysio@nhs.net
Platt Bridge Health Centre
Telephone: 0300 707 1772
wwl-tr.mskphysio-bostonhouse@nhs.net
Wigan Health Centre, Boston House
Telephone: 0300 707 1113
Wwl-tr.mskphysio-bostonhouse@nhs.net
Therapy Department- Wrightington Hospital
Telephone: 01257 256305
Wwl-tr.therapyadmin@nhs.net
Knee Loading – Exercises 1 to 5
  | Knee Extension
Sit up straight on a chair, with a weight (if possible) attached to your ankle.
Lift your foot in order to fully straighten your knee: but assist the movement by helping it with the opposite foot.
|
 | Chair Squat
Stand tall in front of a chair.
Squat down as if you were sitting down (push your pelvis back). Briefly touch the chair with your bottom and then stand back up.
Note: Keep hips, knees and toes aligned.
Repeat 10 times. Sets 3 |
 | Single-leg Hip Lift
Lie on your back, with one leg lifted on a sturdy chair and the other leg hovering just above the chair
Activate your abdominals, tighten your buttocks and lift your pelvis by straightening your hip.
Return to the starting position in a controlled manner.
Repeat 10 times. Sets 3 |
 | Step Up
Stand tall behind a step.
Place your whole foot on the step and step up.
Keep the same foot on the step, and slowly lower the other foot back to the floor. Make sure the return movement is slow and controlled.
Repeat 10 times. Sets 3 |
 | Glute Walk
Stand tall, with an exercise or loop band around your legs (slightly above or under the knee joint).
Exercise bands can be purchased online if you don't already have one. Just search for exercise, or resistance, bands.
Take a hip-width stance so that the band tightens, and then squat down.
In this position, step out with one leg to the side then return to the starting position. Make sure you keep the band tight at all times. Don't allow your feet to come together or the band will slacken.
Maintain the slight squat position throughout.
Repeat 10 times in each direction Sets 3 |