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Once you can bear weight on your leg without pain, start adding advanced exercises to your workout. Using gym equipment can be a good way to improve overall knee function. Before you begin, talk with a physical therapist or certified athletic trainer. Learn how to use the equipment the right way. After warming up and stretching for a few minutes, start the exercise slowly, and rest between each set. As you feel stronger, increase the number of sets:
Lie down on your stomach, being careful not to arch your back.
Place your heel beneath the bar of the weight machine.
Using a steady movement, lift your heel toward your buttocks as far as you comfortably can. Then let your leg uncurl with a slow and steady movement.
Do two sets of 10 repetitions.
Caution: Ask your health care provider if you’re ready to do this exercise. If you do too much too soon, you could create new knee problems, or even reinjure your knee.
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