Sit to stand exercise ยท knee pain
The sit to stand exercise trains the exact move you make dozens of times a day.
The sit to stand is a home leg exercise: from a firm chair with feet flat and hip-width apart, you stand up using your hands only if needed, then lower yourself back down slowly, 10 times.
Skip this one unless it is marked on the home program your physician gave you. Unless your instructions say otherwise, do your marked exercises twice a day, every day, and tick off each session in your log.
Step by step: the sit to stand
- Set up: Perch at the front of a solid chair with your feet planted about hip-width.
- Move: Lean forward slightly and stand up, using the armrests only if you must. Lower yourself back to the seat with control.
- Count and hold: Controlled in both directions. Repeat 10 times. Twice a day.
Why the sit to stand matters after a procedure
Rising from a seat, whether it is the couch, the toilet or the driver’s seat, is one of the most demanding things a knee does all day. This exercise trains the thigh and hip muscles to do it together, and it builds balance at the same time. It is also one of the clearest ways to measure progress: how many you can do, and how easily. More on knee pain treatment.
Which mistakes undo it?
- Letting the knees cave inward.
- Dropping into the chair instead of lowering yourself.
- Shifting your weight far out over your toes.
When to stop for the day
Expect a mild stretch, some effort, and maybe a little soreness the next morning. Quit for the day and phone (314) 886-5620 if you get:
- Numbness, tingling or weakness that was not there before
- A sharp, stabbing pain
- Pain that rises 2 points or more above your starting number and does not settle within an hour
- Lightheadedness, or your vision changing
Fainting, chest pain or a struggle to breathe: dial 911, not our office.
What to remember
- Knees track over the toes, not inward.
- Lower slowly. Do not drop.
- Hands only if you need them.
Last step. Show us you have it: Right here in the clinic, stand up and sit down twice for your technician, slowly, with your knees pointing forward. Unsure about any step? We run through it with you again next time.
Why bring your exercise log?
The log is how we tell the difference between an exercise that is not working and an exercise that is not being done. At each visit your technician counts the sessions you checked off, notes your daily pain number, and watches you do one exercise to correct your form before small errors become habits.
Related reading
- The painstl.com physiotherapy program, every station and test
- Thigh squeeze (quad set), another knee exercise
- Straight leg raise, another knee exercise
- Heel slide, another knee exercise
Need the plan built around your injection?
A physician examines you first and decides which knee exercises fit your diagnosis and the procedure you had.
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Next to St. Louis Lambert International Airport, off I-70 at Woodson Road.