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Table 3 Home exercise protocol

From: Better Knee, Better Me™: effectiveness of two scalable health care interventions supporting self-management for knee osteoarthritis – protocol for a randomized controlled trial

Maximum of 6 exercises (with progression as appropriate)
2 knee extensor strengthening exercises
1 hip abductor strengthening exercise
1 hamstring strengthening exercise
1 calf strengthening exercise
1 other exercise as appropriate
1. Quads strengthening (aim to include two exercises)
Knee extensionNon weight-bearingQ1. Seated knee extension (with resistance) with 5 s holdProgression: Increase with theraband resistance – red through to black
Non weight-bearingQ2. Inner range quads over roll (with resistance) with 5 s holdInstruction: Put a rolled up towel under your arthritis knee. Keep the knee cap and toes pointing toward the roof. Keeping the back of the knee in contact with the towel, push the back of your knee down into the towel and straighten your arthritis leg
Sit-to-standWeight-bearingQ3. Sit to stand without using handsProgression: lower chair height, hover above the seat without touching down (3 s hold), add resistance band around knees and push outwards keeping knees over toes
Weight-bearingQ4. Sit to stand with more weight on involved kneeInstruction: Take more weight by either
a) placing uninvolved further forward
b) shift both feet sideways so study leg is midline
StepsWeight-bearingQ5. Step-upsProgression: Increase step height
Weight-bearingQ6. Forward touchdowns from a stepProgression: Increase step height, don’t touch floor
Weight-bearingQ7. Step-ups with weightInstruction: Hold 2 kg of weight either a) against chest, b) in each hand, c) in one hand while holding for balance, or d) in backpack
Progression: Increase step height, increase weight
Weight-bearingQ8. Forward touchdowns from a step with weightInstruction: Hold 2 kg of weight either a) against chest, b) in each hand, c) in one hand while holding for balance, or d) in backpack
Progression: Increase step height, increase weight
Wall squatsWeight-bearingQ9. Partial wall squats for 5 s holdProgression: more weight on study side
Weight-bearingQ10. Split leg wall squats for 5 s holdInstruction: Step feet away from wall (about 30 cm) and move non-involved leg a further 15 cm away from the wall.
Controlled squatsWeight-bearingQ11. Controlled partial squat with 5 s hold 
Leg SlidingWeight-bearingQ12. Forward and backward sliding of uninvolved legInstruction: Keep weight on study leg. Concentrate on keeping knee positioned over the foot
Weight-bearingQ13. Forward and backward sliding of uninvolved leg with resistance band pulling study leg laterallyInstruction: Place loop of elastic band around involved knee and leg of a table to provide a pull outwards on knee that you must resist by keeping knee in line with foot.
Progression: Increase with theraband resistance – red through to black
Weight-bearingQ16. Sideways sliding of uninvolved legInstruction: Keep weight on study leg. Concentrate on keeping knee positioned over the foot
Weight-bearingQ17. Sideways sliding of uninvolved leg with resistance band pulling study leg laterallyInstruction: Place loop of elastic band around study leg and leg of a table to provide a pull outwards on knee that you must resist by keeping knee in line with foot.
Progression: Increase with theraband resistance – red through to black
Step to single leg balanceWeight-bearingQ14. Step with study leg to about 30° knee flexion for single leg balanceInstruction: Take a step forwards with study leg, keeping knee bent to about 30° knee flexion. Allow uninvolved leg to lift off and practice balancing as long as you can
Weight-bearingQ15. Step with study leg to about 30° knee flexion for single leg balance with arm movementsInstruction: Take a step forwards with involved knee, keeping knee bent to about 30° knee flexion. Allow uninvolved leg to lift off and practice balancing as long as you can, while raising arms out to side and above head in an arc.
2. Hip abductor strengthening (1 exercise)
Standing hip abductionWeight-bearingHA1. Side leg raises in standing with 5 s holdProgression: Increase theraband resistance – red through to black, add another 5 s halfway
Side steppingWeight-bearingHA2. Crab walk with resistance bandProgression: Increase theraband resistance – red through to black
Standing hip abductionWeight bearingHA3. Wall push standing on study leg for 20 sProgression: Hold weight in hand, increase the hold time
Weight bearingHA4. Wall push standing on study leg positioned up to 45° knee flexion 
3. Hamstring strengthening (1 exercise)
BridgingWeight-bearingHG1. Bridge with 5 s hold 
Weight-bearingHG2. Split leg bridge with 5 s holdInstruction: Place feet hip-width apart, then move study leg slightly closer toward your bottom and slightly in towards centre
Weight-bearingHG3. Single-leg bridge on study leg with 5 s holdVersion A: Lift bottom. Keeping hips level, lift uninvolved leg off the floor/bed. Hold for 5 s. Slowly lower uninvolved leg back to the floor. Then slowly lower bottom back to floor.
Version B: Lift uninvolved knee off floor/bed. Lift bottom and take all weight through study leg. Hold for 5 s. Slowly lower your bottom back to floor/bed.
Standing knee flexionNon weight-bearingHG4. Hamstring curls -Standing over bench knee flexion with 5 s hold 
Non weight-bearingHG5. Hamstring curls -Standing over bench knee flexion with 5 s hold against resistance bandInstruction: Place one end of an elastic band securely around ankle of study knee. Place the other end of elastic around your opposite foot so you are standing on it.
Seated knee flexionNon weight-bearingHG6. Seated knee flexionInstruction: Place one end of an elastic band securely around a stable object (e.g. a heavy table leg). Loop the other end around the ankle of your study leg. Keeping your opposite foot on the floor, pull against the elastic band and bend your knee more.
Progression: Increase with theraband resistance – red through to black
Standing hip extensionNon weight-bearingHG7. Hip extension with knee bent (90°) - standing over bench with 5 s hold 
Non weight-bearingHG8. Hip extension with knee straight - standing over bench with 5 s hold 
Non weight-bearingHG9. Hip extension with knee straight with resistance band - standing over bench with 5 s holdInstruction: Place one end of an elastic band securely around ankle of study knee. Place the other end of elastic around your opposite foot so you are standing on it.
4. Calf strengthening (1 exercise)
Standing plantar-flexionWeight-bearingC1. Double heel raises with 5 s hold 
Weight-bearingC2. Single heel raises with 5 s hold 
Weight-bearingC3. Double heel raises with 5 s hold over edge of step 
Weight-bearingC4. Double heel raises with 5 s hold over edge of step 
5. Arm strengthening (if appropriate)
Bicep curlsNon Weight- bearing1. Bicep curlsProgression: increase resistance
Wall push upsWeight- bearing2. Wall push upsProgression: increase repetitions