What the Home Exercise Program Builder actually produces

**WARM-UP (5 minutes)** Before starting exercises, spend 5 minutes gently moving: walk slowly around your home, or march in place, or do slow circles with your knee. This gets blood flowing and prepares your joint. **EXERCISE 1: Quadriceps Sets (Quad Squeezes)** *Target: Quad strength without bending knee* Sit in a chair with your back against the backrest. Roll up a towel and place it under your right knee. Tighten your thigh muscle above your knee by straightening your leg, pushing the back of your knee down onto the towel. Hold the squeeze, count to 5, then relax. Do NOT lock your knee backward. You should see your kneecap move up slightly when you squeeze correctly. - Sets: 2 - Reps: 15 per set - Frequency: 2x daily (morning and evening) - Precautions: Stop if you feel sharp pain; squeezing should feel like a gentle muscle tightening, not painful. **EXERCISE 2: Straight Leg Raises** *Target: Quad strength with leg lift* Sit in a chair. Tighten your right thigh, then slowly straighten your leg out in front of you, lifting it to about knee height of your other leg. Hold for 2 seconds at the top, then slowly lower. Keep your knee straight but not locked. - Sets: 2 - Reps: 10 per set - Frequency: 1x daily - Precautions: Move slowly and controlled. Stop if sharp pain develops. Your leg may fatigue — this is normal; rest 1 minute between sets. **EXERCISE 3: Seated Knee Extension with Resistance Band** *Target: Quad strength with added resistance* Sit in a chair. Loop a resistance band around your right foot. Hold both ends of the band with slight tension. Slowly straighten your leg, extending against the band resistance. Do not fully lock your knee. Return to starting position slowly. - Sets: 2 - Reps: 12 per set - Frequency: 3x per week (e.g., Monday, Wednesday, Friday) - Precautions: Do not use heavy band tension; resistance should feel moderate. If knee swells after this exercise, reduce reps or skip one session and ice. **EXERCISE 4: Hamstring Curls (Standing)** *Target: Hamstring strength* Stand facing a sturdy chair or counter with hands lightly resting for balance. Slowly bend your right knee, bringing your heel toward your bottom, without leaning forward. Hold at the top for 1 second, then slowly straighten. Do not hyperextend your knee backward. - Sets: 2 - Reps: 12 per set - Frequency: 1x daily - Precautions: Keep your hips facing forward; do not rotate. Use light hand support on the chair for balance, not for pulling yourself up. **EXERCISE 5: Hamstring Curl with Resistance Band (Lying)** *Target: Hamstring strength, low impact* Lie on your belly on a bed or carpet. Loop resistance band around your right foot. Slowly bend your right knee, bringing heel toward bottom. Keep hips flat on the bed. Slowly straighten leg. - Sets: 2 - Reps: 10 per set - Frequency: 2x per week - Precautions: Use light band tension. Do not arch your low back. Stop if you feel sharp knee pain. **EXERCISE 6: Seated Knee Flexion and Extension (ROM)** *Target: Improve knee flexibility and range of motion* Sit in a chair. Slowly straighten your right leg out in front of you (extend), hold 2 seconds, then slowly bend your knee and bring your foot back underneath the chair (flex). Move within a pain-free range; do not force it. - Sets: 2 - Reps: 15 per set - Frequency: 1x daily - Precautions: Move slowly and gently. This should never hurt; if it does, stop and hold the position that caused pain for next time as your new starting range. **EXERCISE 7: Step-Up (Beginner, Low Height)** *Target: Quad and glute strength for stair function* Stand facing a low step or sturdy 4-6 inch platform (or bottom stair). Hold onto a railing or chair. Step up with your right leg first, slowly straightening it to stand on the step. Then step back down with your left leg. Go slowly and in control. - Sets: 2 - Reps: 8 per set - Frequency: 2x per week - Precautions: Do NOT go deeper than 90 degrees at your knee when stepping. Keep your chest upright; do not lean forward. Use rail for safety. **EXERCISE 8: Prone Hip Extension (Glute Activation)** *Target: Glute strength to support the knee* Lie on your belly on a bed. Tighten your right glute (bottom muscle). Slowly lift your right leg a few inches off the bed without bending your knee. Hold 2 seconds, lower slowly. Keep your pelvis flat on the bed. - Sets: 2 - Reps: 10 per set - Frequency: 2x per week - Precautions: Move slowly. Do not arch your low back. If you feel low-back strain, reduce lift height. **COOL-DOWN (5 minutes)** After exercises, spend 5 minutes with light walking or gentle stretching. Ice your right knee for 10-15 minutes if it feels warm or swollen.

**General Safety for Your Home Program** **Pain Rule:** You should feel mild muscle fatigue during exercises, but NOT sharp pain. Sharp pain is your signal to stop that exercise immediately. **Swelling:** If your knee swells, becomes warm, or feels stiff the next day, you did too much. Rest that day and reduce reps or frequency at your next session. **No Deep Squatting:** Do NOT squat deeper than 90 degrees (knee bent at a right angle). Going deeper can irritate your osteoarthritis. **When to Contact Your Doctor:** Stop your home program and call your provider if you have: - Sudden sharp pain that does not go away after stopping the exercise - Knee swelling that does not improve with ice and rest - Knee giving out or feeling unstable - Redness, warmth, or drainage around the knee - Pain at night that prevents sleep **Progression Caution:** Do not skip ahead to harder exercises. Spend at least 2 weeks at each level before advancing. **Environmental:** Exercise on a cushioned surface (carpet, mat, or padded floor) to reduce stress on your knee. Wear supportive shoes.

**When to Progress** After 2-3 weeks of consistent exercise, you should feel: - Less muscle fatigue during your current exercises - Better control and smoother movement - Walking up stairs with less pain **Signs You're Ready to Increase** - You can complete all sets and reps without difficulty - Your muscle does not fatigue until the last 2-3 reps - You have no swelling or pain the next day **How to Progress Safely** 1. **Increase repetitions first:** Add 2-3 reps to each set before adding sets or resistance. 2. **Tighten resistance band:** Once reps feel easy, upgrade to a thicker or stronger band. 3. **Add sets:** Only after reps increase easily; add 1 set at a time. 4. **Longer holds:** For isometric exercises (squeezes, extensions), hold 1-2 seconds longer before progressing reps. 5. **Step height:** For step-ups, only increase step height by 1-2 inches once 8 reps are painless. **Progression Timeline** - Weeks 1-3: Focus on controlled form and consistency - Weeks 3-4: Increase reps by 2-3 if comfortable - Week 4+: Consider band resistance increase OR one additional set - If pain returns, drop back to previous level for one week **Expected Timeline for Stair Pain Reduction** Most patients report noticeable improvement in stair pain after 4-6 weeks of consistent exercise. Full benefit may take 8-12 weeks.