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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 extension Non weight-bearing Q1. Seated knee extension (with resistance) with 5 s hold Progression: Increase with theraband resistance – red through to black
Non weight-bearing Q2. Inner range quads over roll (with resistance) with 5 s hold Instruction: 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-stand Weight-bearing Q3. Sit to stand without using hands Progression: 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-bearing Q4. Sit to stand with more weight on involved knee Instruction: Take more weight by either
a) placing uninvolved further forward
b) shift both feet sideways so study leg is midline
Steps Weight-bearing Q5. Step-ups Progression: Increase step height
Weight-bearing Q6. Forward touchdowns from a step Progression: Increase step height, don’t touch floor
Weight-bearing Q7. Step-ups with weight Instruction: 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-bearing Q8. Forward touchdowns from a step with weight Instruction: 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 squats Weight-bearing Q9. Partial wall squats for 5 s hold Progression: more weight on study side
Weight-bearing Q10. Split leg wall squats for 5 s hold Instruction: Step feet away from wall (about 30 cm) and move non-involved leg a further 15 cm away from the wall.
Controlled squats Weight-bearing Q11. Controlled partial squat with 5 s hold  
Leg Sliding Weight-bearing Q12. Forward and backward sliding of uninvolved leg Instruction: Keep weight on study leg. Concentrate on keeping knee positioned over the foot
Weight-bearing Q13. Forward and backward sliding of uninvolved leg with resistance band pulling study leg laterally Instruction: 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-bearing Q16. Sideways sliding of uninvolved leg Instruction: Keep weight on study leg. Concentrate on keeping knee positioned over the foot
Weight-bearing Q17. Sideways sliding of uninvolved leg with resistance band pulling study leg laterally Instruction: 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 balance Weight-bearing Q14. Step with study leg to about 30° knee flexion for single leg balance Instruction: 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-bearing Q15. Step with study leg to about 30° knee flexion for single leg balance with arm movements Instruction: 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 abduction Weight-bearing HA1. Side leg raises in standing with 5 s hold Progression: Increase theraband resistance – red through to black, add another 5 s halfway
Side stepping Weight-bearing HA2. Crab walk with resistance band Progression: Increase theraband resistance – red through to black
Standing hip abduction Weight bearing HA3. Wall push standing on study leg for 20 s Progression: Hold weight in hand, increase the hold time
Weight bearing HA4. Wall push standing on study leg positioned up to 45° knee flexion  
3. Hamstring strengthening (1 exercise)
Bridging Weight-bearing HG1. Bridge with 5 s hold  
Weight-bearing HG2. Split leg bridge with 5 s hold Instruction: Place feet hip-width apart, then move study leg slightly closer toward your bottom and slightly in towards centre
Weight-bearing HG3. Single-leg bridge on study leg with 5 s hold Version 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 flexion Non weight-bearing HG4. Hamstring curls -Standing over bench knee flexion with 5 s hold  
Non weight-bearing HG5. Hamstring curls -Standing over bench knee flexion with 5 s hold against resistance band Instruction: 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 flexion Non weight-bearing HG6. Seated knee flexion Instruction: 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 extension Non weight-bearing HG7. Hip extension with knee bent (90°) - standing over bench with 5 s hold  
Non weight-bearing HG8. Hip extension with knee straight - standing over bench with 5 s hold  
Non weight-bearing HG9. Hip extension with knee straight with resistance band - standing over bench with 5 s hold Instruction: 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-flexion Weight-bearing C1. Double heel raises with 5 s hold  
Weight-bearing C2. Single heel raises with 5 s hold  
Weight-bearing C3. Double heel raises with 5 s hold over edge of step  
Weight-bearing C4. Double heel raises with 5 s hold over edge of step  
5. Arm strengthening (if appropriate)
Bicep curls Non Weight- bearing 1. Bicep curls Progression: increase resistance
Wall push ups Weight- bearing 2. Wall push ups Progression: increase repetitions