Standing up, walking, and going up and down stairs. The area around the knees, which supports these movements, is prone to strain in daily life. In this article, we will introduce five exercises to balance flexibility and muscle strength, curated from the Self-Training Encyclopedia run by active physical therapists.
Introductory video for the Self-Training Encyclopedia
The Self-Training Encyclopedia is a site that organizes illustrated self-training materials for rehabilitation staff, caregivers, and exercise instructors. You can see an overview of the site in about 30 seconds in the video below.
You can view the site here.
Why self-care for the knees is important
Instead of just moving the knees, conditioning the calves, thighs, and hips together leads to stability in walking and standing up or sitting down. Start with exercises in a lying or sitting position, and use a handrail or stable furniture for support during standing exercises. On days when pain is severe, do not push yourself and it is important to reduce the range of motion.
1. Calf Stretch (with handrail)
This is a lower limb exercise that approaches the triceps surae and calves using a handrail while standing. Perform slowly within a range that does not cause pain, and do not hold your breath. Details here (free printable materials available): https://jitore-zukan.reinforce-tools.com/m/lower-calfstretch-handrail
2. Straight Leg Raise (SLR)
This is a lower limb exercise that approaches SLR and leg lifting using an exercise mat while lying down. Perform slowly within a range that does not cause pain, and do not hold your breath. Details here (free printable materials available): https://jitore-zukan.reinforce-tools.com/m/lower-straight-leg-raise
3. Patellar Setting
This is a lower limb exercise that approaches patellar setting and quad setting using a towel while sitting in a chair. Perform slowly within a range that does not cause pain, and do not hold your breath. Details here (free printable materials available): https://jitore-zukan.reinforce-tools.com/m/lower-patellar-setting
4. Split Squat
This is a lower limb exercise that approaches muscle strength and the lower limbs while standing. Perform slowly within a range that does not cause pain, and do not hold your breath. Details here (free printable materials available): https://jitore-zukan.reinforce-tools.com/m/lower-splitsquat
5. Single-Leg Hip Lift
This lower-body exercise targets the gluteus maximus and hamstrings while lying down. Perform it slowly within a pain-free range, and remember to keep breathing.
Click here for details (you can also download free printable materials). https://jitore-zukan.reinforce-tools.com/m/lower-hiplift-single
Summary
The key to knee self-care is to be mindful of the muscles in your thighs and buttocks, not just the joints themselves. You do not need to perform all five exercises at once. Choose one that feels manageable and try to continue it little by little within a pain-free range.
⚠️ Usage Precautions
The exercises introduced in this article are for general informational purposes only. If you have any underlying health conditions, pain, or are currently undergoing medical treatment or rehabilitation, do not attempt these on your own; please be sure to follow the instructions of your doctor, physical therapist, or other healthcare professional. If you experience any pain, numbness, or feel unwell during exercise, stop immediately. The operators of this site cannot be held responsible for any damages resulting from the content of this article.
