Training the Injured Knee: Guidelines for Exercise

Have you suffered a knee injury or trauma?  Does your knee “talk” to you when you walk down the stairs? Or complain when you play squash or do lunges? Or perhaps you experience stiffness, pain in your day-to-day life such as getting out of bed, going down and up the stairs or kneeling?

Alan Cohen B.Sc. A.T. & Yagil Epstein M.Sc. P.T., two physical therapists, will give a workshop to discuss the many different causes and risk factors associated with knee pain, and how knee pain and injury can be helped through exercise.

Sunday, November 24th, 2019

10:00 AM – 11:15 AM

Multi-Purpose room “D”

FREE for all Y members and guests.

Limited spots – reserve today!

To register contact Louise Malone at

Injured Knee
Injured Knee

What can I do at home to help strengthen my knees?

Ankle/Strap Drill

Injured Knee

This exercise improves better ankle and hamstring range of motion. It helps strengthen the quadriceps, which help support and protect the knee (3 cycles each side, hold 5 sec. each part):

  • Place strap across widest part of foot.
  • Begin by pushing your knee into floor and contracting quadriceps HARD – hold 5 sec. KEEP HOLDING while you pull of your toes towards the body and hold for 5 sec.
  • KEEP HOLDING this position while use a strap and pull for 5 sec.
  • Release/repeat twice, then switch legs.

Stork Stand on Wall

Injured Knee

This exercise strengthens the gluteus medius, which contributes to the stability of the pelvis as well as the entire leg (hold 45-60 seconds each side, 1-2 sets):

  • Stand with right side close to the wall WITHOUT anything ELSE touching the wall.
  • Pick up your RIGHT knee and push HARD, ONLY the outside of that knee into the wall.
  • Hold for up to 45-60 seconds.
  • The only thing touching the wall should be your right knee.

For more exercises to built strength in your knees, contact Louise Malone at