1. Lay on your back with legs extended.

2. Keep the right leg straight and raise until perpendicular with floor (foot facing ceiling). Make sure to keep the left leg on the ground throughout.

3. Hold behind the knee with both hands and keep them there.

4. Bend the right knee, then extend the leg to get a hamstring stretch.

5. Repeat on the left side.

Hold - 30 seconds

Rest - 10 seconds

Sets - 2x

Frequency - 3x daily

Duration - 2 weeks

Hold - 30 seconds

Rest - 10 seconds

Sets - 2x

Frequency - 3x daily

Duration - 2 weeks

1. Lie on your back on a flat surface.

2. Bend the left knee so that the foot is flat on the floor.

3. Keep the right leg straight, with your toes pointing up.

4. Tighten the muscles of the right thigh and slowly raise to the height of the bent knee (left leg)

5. Hold for 5 seconds and slowly control the leg back to the table

6. Repeat on the other side

Hold - 5 seconds

Reps - 10 repetitions

Sets - 2x

Rest - 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

1. Tie a theraband to something sturdy in front of you, like a closed door or a table leg that is unlikely to move.

2. Loop the other end of the band around the back of your knee so that it pulls forward.

3. Position your target leg slightly in front with the knee partially bent and toes touching the ground.

4. Keeping your foot in place, straighten your knee against the band's resistance until your heel touches the floor.

5. Hold briefly at full extension, then slowly return to the starting bent position.

   
   

Hold - 5 seconds

Reps - 10 repetitions

Sets - 2x

Rest - 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

1. Lie on your side with your affected leg on top.

2. Bend your bottom leg for stability.

3. Keep your top leg straight at the hip and bent at the knee.

4. Slowly straighten your top knee, using your thigh muscles (quads).

5. Hold for 2 to 3 seconds, then slowly bend it back.

6. Repeat 10 times

Hold - 2 to 3 seconds

Reps - 10 repetitions

Sets - 2x

Rest - 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

1. Lie flat on your back with your leg straight.

2. Place a small towel roll under your knee (optional).

3. Tighten the front of your thigh (your quad) by pushing the back of your knee down into the bed or towel.

4. Hold the squeeze for 5 to 10 seconds.

5. Relax for a few seconds.

6. Repeat 10 times

Hold - 5 to 10 seconds

Reps - 10 repetitions

Sets - 2x

Rest - No more than 5 seconds between repetitions and 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

Reps - 10 repetitions

Sets - 3x

Rest - 30 secs between sets

2. Straighten out your right leg or use opposite leg to lift the involved leg until the knee is fully straight.

3. Slowly lower the right leg back down (about 3–5 seconds). Keep the thigh in contact with the table at all times only the lower leg moves.

4. Control the downward motion and don’t let the leg drop. Repeat 8-10 times

Reps- 10 repetitions

Sets- 2x

Rest - 30 seconds between sets

Frequency- 2-3 times a day for 2 weeks

Reps- 10 repetitions

Sets- 2x

Rest - 30 seconds between sets

Frequency- 2-3 times a day for 2 weeks

Reps- 10 Repetitions

Sets- 2x

Rest- 30 Seconds between sets

Reps - 8 reps

Sets - 3x

Rest - 20 secs between reps

Frequency - 2 times a day for 2 weeks

Reps- 10 repetitions

Sets- 3x

Rest- 30 seconds in between sets

1. Stand facing a sturdy box (12–18”). Feet hip-width apart, arms at sides.

2. Bend knees and hips into a quarter squat. Swing arms back.

3. Drive through your legs and swing arms forward to jump onto the box.

4. Land on both feet, knees slightly bent, hips back. Quiet landing. Knees over toes.

5. Stand fully upright on the box. Engage glutes and quads.

6. Carefully step down one foot at a time — don’t jump down.

   
   

   Reps- 10 repetitions

   Sets- 2x

   Rest - 30 seconds between sets

   Frequency- 2-3 times a day for 2 weeks

Reps- 12 repetitions

Sets- 3 sets

Rest- 60 seconds between sets

Frequency- 2-3 times per week

1. Start standing on one leg behind and the front leg next to the cone.

2. Hop towards the other side of the cone

3. Focus on a gentle, quiet landing with good hip and knee alignment.

Reps - 5 each side

Sets - 2x

Rest - 60 secs between reps

Reps - 10 reps

Sets - 2x

Rest - 60sec

To review the measurement properties of physical performance tests (PPTs) of the knee as each pertains to athletes, and to determine the relationship between PPTs and injury in athletes age 12 years to adult.

Population -

Ages 12 - Adults

95% MDC: 13.9 cm

• Questionnaire containing 20 questions about a person’s ability to perform everyday tasks.

• Scoring scale 0-80.

• All 20 items are scored with a maximum score 4 for each item.

• The columns on the scale are summed to obtain a final score.

• Patients are provided with 20-item instrument on paper and instructed to indicate their current level of difficulty with each activity.

MDC

• 9 Points

MCID

• 9 Points

SEM

• 3.7 Points

Population

• Stroke, Chronic Pain, Arthritis and Joint Conditions

Test/ Retest Reliability- Excellent