The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of knee pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

zExercise Menu

 

Ankle Stretch

ankle stretch

Place one end of a Sportcord over your right foot at the instep (not the tip of the shoe). Extend your right leg and pull up the Sportcord until you have the desired resistance and difficulty. Extend your right toe downward, as if you are pressing on the gas pedal in your car. Hold extended for five seconds, and then repeat twenty times. Switch legs and repeat with the left foot.

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Ankle Flexion

ankle flexion

Sitting on chair as shown with left leg extended. Flex top of toe backward, and hold for 20 seconds. Relax, and repeat 10 times.

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Heel Raises

heel raises

Stand near a wall or chair that you can balance against. Slowly raise your left foot backward until your lower leg is at a 90 degree angle. Hold for 5 seconds, return to starting position. Repeat 10 times with each leg.

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Heel Slides

heel slides

Lie on the floor as shown and slide your right heel up towards your buttocks as far as comfortable then slide back down. Repeat 10 times with each leg.

*Roll mouse over image to view complete exercise.

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Ankle Rotations

ankle rotations

Raise your foot about 20 inches off the floor. Then with your toe upward, rotate the foot to the left and then back to the right. Hold for 10 seconds then return to starting position. Repeat 20 times for each leg.

*Roll mouse over image to view complete exercise.

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NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

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SPECIALTY CENTERS
  • Spine
    • The Spine Center are referred back and neck pain patients across the New England States.
  • Hand & Wrist
    • The Hand & Wrist center deals with both surgical and nonsurgical treatment of conditions and problems.
  • Joint Replacement
    • The Joint Replacement Center provides the most modern treatment options for knee, hip, and shoulder replacement
  • Pediatric Orthopedics
    • The Pediatric Orthopedic Center consist of three surgeons who specialize in the care of children.
  • Foot & Ankle
    • The Foot & Ankle Center involves clinical teams that specialize in foot and ankle surgery.
  • Shoulder & Elbow
    • The Shoulder & Elbow Center includes orthopedic surgeons and therapists who specialize in shoulder and elbow.
  • Sports Medicine
    • The Sports Medicine Center helps those with sports-related injuries recover quickly to return to activity.
  • Trauma & Fracture
    • The Trauma & Facture center works closesly together with Rhode Island Hospital's trauma specialists to identify injuries.
  • Oncology
    • Our orthopedic oncology center includes the expertise of a specialist in oncology and reconstructive surgery.
  • Cartilage Repair Center
    Cartilage Repair
    • The Cartilage Repair Center offers state-of-the-art treatment of joint cartilage lesions
  • Orthodirect for sprains, fractures, work accidents, sports injuries
    Ortho Direct
    • Ortho Direct treats patients with urgent orthopedic needs from sprains, fractures, work accidents & sports injuries.
Brochures & Journals
  • Back to Life Journal
    • Subscribe to our Back to Life Journal to read information on the latest advances on joint replacement, sports medicine, orthopedic problems and back and neck pain.
Home Remedy Book
  • Home Remedy Book
    • Have back or neck pain? Learn what causes symptoms and the home remedies that relieve pain. University Orthopedics mails out Home Remedy Books to residents throughout the New England area.
About Us

University Orthopedics in Providence, Rhode Island, is a regional referral center for patients with back and neck pain, joint pain, sports medicine problems, shoulder pain, hand problems, hip and knee pain, and foot and ankle injury. University Orthopedics utilizes fellowship-trained, sub-specialized physicians to treat a variety of orthopedic problems.

  • PROVIDENCE 1
    2 Dudley Street, Suite 200
    Providence, RI 02905
    Phone: 401-457-1500

  • PROVIDENCE 2
    100 Butler Drive
    Providence, RI 02906
    401-277-0790

  • MIDDLETOWN
    345 Valley Rd.
    Middletown, RI 02842
    401-457-1500

  • EAST GREENWICH
    1405 South County Trail, Building 5
    East Greenwich, RI 02818
    Phone: 401-884-1177