PROGRAM THREE 2021-10-21T23:24:50+00:00

Program Three

6 exercises. 3 times a week. For 8 weeks. 

Program Three includes 2 exercises from Program Two and 4 new exercises.

Do Each Exercise 

10 times x 3
Rest for 2 minutes after each 10
3 times each week

Do this on the leg that’s the most painful when you start the program. If you have time, do the exercises on both legs.

Make sure the exercises suit your strength and ability.
Follow the ‘Tailor Each Exercise’ steps.

Use the Program Three logbook to record your exercise.

Tailor Each Exercise

Week 1: New Exercises – Do each exercise with no ankle weight.
Exercises from Program Two – continue these as you were at the end of Program Two.

Week 2 – 8: Tailor each exercise to your strength and ability.
To get stronger each exercise should feel hard. Follow the instructions:

How to increase the exercise challenge
When not to increase the exercise challenge

Some exercises are harder than others.
The challenge will increase for each exercise at different times.

How to increase the exercise challenge

  • Use the How hard am I working? table to identify how challenging each exercise feels. To view the table click here.

  • In Program Three aim for each exercise to feel VERY HARD.
    This should feel like 7-8 out of 10 (if 10 is as hard as it could possibly feel).
    You should feel like you’re challenging yourself.

  • If an exercise feels easier make it harder.
    Each exercise has instructions of how to increase the challenge.

When not to increase the exercise challenge

  • If it’s hard to perform with good technique
    (good technique = slow and keeping your balance).

  • You’re already exercising VERY HARD (an effort of 7-8 out of 10)

  • You have increased knee pain and swelling lasting more than one day after the exercise.

If you experience increased pain

go to My Knee Education: Managing Exercise Pain.

To read how to do an exercise click each  icon 
To watch the exercise video click each  icon

Exercise 1: Knee Extension

Sit in a firm chair with your back and thighs supported.
Rest both feet flat on the floor.

Slowly raise your heel to straighten your knee.
Keep your thigh on the chair.
Hold for 5 seconds.
Slowly bend your knee. Lower your foot back to the floor.

“Slowly up, hold, 2, 3, 4, 5, slowly down”

Keep your thigh resting on the chair the whole time.

Add an ankle weight. Increase 1 kg at a time.

Exercise 2: Chair Stand and Sit

Sit in a stable chair.
The chair should be normal height with a firm seat.
Place the chair back against a wall for support.

Move forward in the chair so your knees are over your toes.
Lean forward. Bring your nose over your toes.
Then stand up straight.
Slowly sit back down.

“Slowly stand, pause, slowly sit”

Keep your knees in line with your toes.
Don’t let your knees move inward.
If you feel safe, don’t use your hands.

1: Split leg position: Move your exercising leg slightly closer to the chair. Move your non-exercising leg slightly further away   from the chair. Take more weight through your exercising leg (the one closest to the chair).

2: Hold weights while standing. Add 1 kg at a time

Exercise 3: Step Ups

Stand with a step in front of you.
Be safe! For balance hold on to the back of a chair or handrail for support.
Place your exercising leg onto the step. Keep it on the step.

Slowly step the other leg up onto the step.
Tap the foot on the step and then return the foot back to the ground.

“Slowly step up, tap the foot on the step, slowly step down’

Keep your exercising leg on the step throughout the exercise and keep most of your weight on this leg.
Keep your exercising hip, knee and ankle in a straight line.
Don’t let the knee bow inward.

Hold weights in your hand. Add 1 kg at a time.

Exercise 4: Crab Walk

Stand facing a table, a kitchen bench or a wall.
Hold on if you need to for balance.

Slowly step sideways in one direction 5 times.
Lead with your heel.
Then step back the other direction 5 times.

Keep your body facing forwards.
Lead with your heel while you step sideways.
Keep your toes pointing forwards.
Don’t twist or turn your body or legs.

Use an exercise band if you have one.
Loop the band around both thighs just above the knees. You should feel resistance from the band when your ankles are separated 10cm.
Slightly bend both knees.

Exercise 5: Bridges

Lie on a mat on the floor.
Bend your knees. Place your feet flat on the floor.
Your feet should be about 35cm away from your bottom.

Lift your bottom off the floor. Keep your shoulder blades on the floor.
Hold for 5 seconds.
Slowly lower your hips back to the floor.

“Slowly up, hold, 2, 3, 4, 5, slowly down”

Keep your hips level.
Keep your knees hip width apart.
Don’t let your knees move closer together.

Split leg position: Move your exercising leg slightly closer to your bottom.
Move your non-exercising leg slightly further away from your bottom.
Take more weight through your exercising leg (the one closest to your bottom).

Exercise 6: Step Calf Raises

Stand with a step in front of you.
Hold on to the back of a chair or a wall for support.
Stand on the step. Move your feet hip width apart.
Place your heels over the edge.

Slowly lower your heels so they are below the step.
Slowly rise onto your toes, lifting your heels.
Hold for 5 seconds.
Slowly return your heels so they are below the step again.

“Slowly up, hold, 2, 3, 4, 5, slowly down”

Stand straight. Keep your body still.
Try not to sway forwards or backwards.
Don’t lean to the side.

1: Stand on one leg. Do a single leg raise using the step.

2: Add an ankle weight. Increase 1 kg at a time.