PAIN EXERCISES
Knee Pain Exercise
1) Sit on a place, put your legs forward and support yourself with your arms. Put a rolled towel under your
knees.Try to push your knees down side. Wait 10 sec then rest 2 sec. you can do this exercise standing
pozition or sitting position or lieying position.
2) Lie on your back and lift your leg 15cm from ground .Wait 10 sec. then put your leg down slowly.
3)Sit on a place, put your legs forward and support yourself with your arms.Put a rolled towel under your
knees.Place 1Kg object to your feet.Your knees will be bend aproximatly 30 degree.Try to lift your feet and
lock your knees.
4)Sit on a place, put your legs forward and support yourself with your arms.Put a rolled towel under your
knees.Your knees will be straight. cross your legs.Try to push your leg each other.wait 6 sec the release.
5)Put a pillow under your knees.Bend your knees little and cross your feet.Push your feets each other .Wait 6
sec.Do not let your legs move up side.
6)Let your legs down from bed.Your leg will be bend 90 degree from your knees.Repeat the previous
exercise (5) on thisposition. You can do this exercise with 90 60 30 degree angles.
7)Your heels will be out side of the step, your feet fingers will be on the steps.Move your heels down slowly
while your knees in a straight position. wait 10 sec ten move up your heels with the help of your foot fingers.
8)Lie down on your back.Get a rolled towel or something like that like sheet. Put it under your feet shown on
picture.Pull your feet by using that towel with your hand. Lift your leg as you can without bending your knee.
You feel that your muscles under your legs are stretched. Wait at least15 sec ten release it slowly.
9)Tie exercise bandage which has appropriate elasticity to the feet wrist level.Put your leg in that elastic
bandage.Pull bandage as shown on the picture with your leg and wait 10 sec then turn in to previous position.
10)Tie exercise bandage which has appropriate elasticity to the feet wrist level.Put your leg in that elastic
bandage.Pull bandage as shown on the picture with your leg and wait 10 sec then turn in to previous position.
11)Tie exercise bandage which has appropriate elasticity to the feet wrist level.Put your leg in that elastic
bandage.Pull bandage as shown on the picture with your leg and wait 10 sec then turn in to previous position.
12)Tie exercise bandage which has appropriate elasticity to the feet wrist level.Put your leg in that elastic
bandage.Pull bandage as shown on the picture with your leg and wait 10 sec then turn in to previous position.
13)Tie exercise bandage which has appropriate elasticity to the feet wrist level.Put your leg in that elastic
bandage.First bend your knee little then Pull back your knee with bandage.wait 10 sec then release.
14) Tie 1kg weight to your feet, Lie on your back.Lift your leg 15 cm Wait 10 sec then release.
15)Tie 1kg weight to your feet, Lie on your side, lift your leg 15 cm wait 10 sec then release
16)Tie 1kg weight to your feet, Lie on your side, lift your leg on lower side 15 cm.. Wait 10 sec then release
17) on standing position, put one of your legs widely forward.move your body from hip to forward.bend your
knee and give your weight on it 10 sec. then release. Other leg must be back and stretced.
18)On the soft ground in a standing position, give your weight on your left leg then do the same thing on right
leg..Repeat same exercise while your eyes closed.
19)On the soft gorund. try to stand balanced on your one feet. Do same exercise while your eyes closed
20)On standing position while giving same weight on your legs: try to catch the ball thrown from different
directions.
21)Ride condition bicycle.Pedal height mus be set where your knee become straigt.Hardness level must be set
to minimum to medium by the time.Train 5 minutes at minimum level for 2 days.Increse level and time
5minutes.At every increase train it for 3 days at same level.After 30 minutes dont make any increase.Turn
pedal front side and back side.
