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Teenage knee exercises

Hip & knee · Painful bump below the kneecap

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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Standing quadriceps stretch

Hold a chair for balance. Bend one knee and hold the ankle behind you, keeping the knees together.

Hold 20 seconds
3 each side

Should feel: A stretch at the front of the thigh Should not feel: Sharp pain over the bump below the kneecap

Hamstring stretch

Put one heel on a low step, keep the knee straight and lean forward from the hips.

Hold 20 seconds
3 each side

Should feel: A stretch behind the thigh Should not feel: Shooting pain into the calf or foot

Quad sets

Sit with the leg straight. Press the back of the knee down and tighten the thigh.

Hold 5 seconds
15 times, 3 times a day

Should feel: The thigh muscle tightening Should not feel: Knee pain

Mini wall sit

Back against a wall, slide down a little way, hold, then stand.

Hold 10 seconds
10 times

Should feel: The thighs working Should not feel: Knee pain at the front

Stop and telephone us if

The pain is getting worse, not better, after two weeks
You get new numbness, tingling or weakness
The joint swells up or locks
You feel unwell or feverish

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East