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Early Knee Exercises

All photos taken courtesy of Herongate Leisure centre Hungerford

Exercise programs written by Victoria Kerr Davies

Photography Cayford Media

All exercises are to be performed smoothly and ONLY up to discomfort NOT pain. Remember to maintain a good posture throughout all exercises. All exercises to be repeated 10-20 times. To increase resistance for standing, lying and floating exercises use a woggle/(noodle) or float under foot or wrap ankle cuffs around lower leg. Finally flippers can be worn for standing or swimming exercises. Pictures and videos can be found with most of the exercises below.
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1. Walking- start with arms in water, progress to arms on water —> out of water—> then pressing down on float or noodle

Slowly walk from one side of the pool to the other, remembering to do a heel to toe motion x 2

 

 

2. Walking from one side of the pool to the other, bring your knee up to your chest in each step X2

 

 

 

3. Side step walking from one side of the pool to the other.

 

 

4. Walk with a dip

5. Walk on Tiptoes  across the pool then on your Heels

 

 

 

6. Stride out to take longest stride possible.

 

 

 

7. Progress To Jogging on spot and running across pool as progress allows.

The next set of exercises should be done facing the side of the pool, water chest level or at a comfortable depth to maintain balance.

 

 

 

1. Heel raises- Up and down on to tiptoes.

2. Bend alternate knee towards chest.

 

 

3. Heel towards bottom- Bring alternate heel towards your bottom keeping both thighs level.

 

4. Leg out to the side- Standing with your legs together, keeping the legs straight, bring one leg out to the side making sure you are not leaning. Repeat on opposite leg.

Standing side on to the pool. Water chest level or at a comfortable to maintain balance.

5. Kicking the leg through- Bring your leg back slowly keeping it straight and then bring forward and kick through (pretending to kick a football)
6. Single leg cycling. Stand holding on and make the leg perform a cycling action
7. Straighten and bend the knee with the hip and knee at 90°. Repeat on opposite knee.

8. Squats- Squeeze your bottom and bend your knees, keeping the back straight.

9. Single leg squats- Same as exercise before however on one leg. Repeat on opposite leg

10. Forward Lunges Either foot forward, rock knee over foot. Repeat on opposite leg

Lying on back in corner of the pool or floats off steps:

1. Straight leg kicking- With hips just below the water, with straight legs, in a kicking motion. A. Long and slow B. Fast.

2. Straight legs push apart and pull heels together keep toes pointing to ceiling.

3. A. Slowly B. Fast

4. Alternate knee bend towards chest and stretch out. Repeat.

5. Keeping thigh straight bend alternate knee to take foot down into water and under knee

6. Cycling

7. Circle motion with legs- Straight legs should be apart and then brought back in the middle in circular motion

Lying on front supported on woggle in corner of pool or floating off steps.

1. Straight leg kicking, do not roll. A. Long and slow B. Fast.

2. Bend alternate knee towards chest. Start with your legs stretched out behind you, curl single knee in towards you to bring knee far as you can towards chest.

3. Cycling action.

Sitting on woggle/noodle or use as support under arms.

1. Cycle from one end of the pool to the other

2. Using the woggle for support and if possible in deeper water, have both legs straight as if standing A. Swing alternate legs forward and back. B. Push straight legs apart and together.

3. Holding float or woggle, swim legs only, straight leg kicking on front and back. ONLY IF CONFIDENT TO DO SO.

At the steps:

1. Step ups- Place foot on bottom step, rock weight over foot and step up, do not be tempted to pull yourself up. Step off backwards. Repeat with alternate foot leading.

2. Place foot on second step and rock knee over foot, to increase bend.

3. Progress to stepping on and off second step leading with alternate foot.

4. Step down steps sideways holding on if needed

5. Step on and off the bottom step facing down into the pool. the knee of the leg on the step bends and the heel lifts to allow you step down with control.

6. Sit on the step and get up and down from the step

Finish with a walk or gentle swim.

Whole exercise program can be seen here.