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Learning to kneel again

photo of knee rehab using a gymball

This exercise focuses on knee pain and how we can treat it, and I am going to give you an exercise that you can do to help yourself.  At Therapyroom1 we see so many people who are suffering from knee pain, and rehabilitation which is specific to knee pain is key. We have seen  many patients who have had treatment elsewhere and ended up approaching us due to our ability to effectively rehabilitate patients with knee pain. They also have the advantage of being  able to use our rehabilitation gymnasium which is dedicated to treating knee specific injuries in everyday life or sport.

Equipment: a 65cm gym ball which is deflated by one third from its full size

Level: Intermediate (middle) stage of rehabilitation


  • Stand with your back against a wall or door, and place a gym ball about 12 inches in front of you.
  • Either by holding onto something or just sliding your back down the wall or door, knee onto the gym ball. (Place your hands behind you onto the wall or door.)
  • (Keep your feet against the wall or door for support.)
  • Literally just kneel where you are doing nothing.
  • Keep your back straight and face forwards.
  • After 10 seconds come back up to standing position.
  • Repeat for another 10 seconds 2 more times.

If you are careful, and do this exercise correctly,  you will find that you can stay on the ball longer as time goes by, but as with all exercises we urge caution, you can over do this exercise and suffer from pain. What you will notice however is that the knee joint will be stiff and it will feel achy due to the fact you are stretching the muscles tendons around the knee. This is normal as when injured a lot of muscles and tendons automatically shorten and need to be re-lengthened.

Note//: Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do any exercise, we might not have diagnosed you!

If you feel pain or are worried that you are not doing the exercise correctly then please call 01522 511834 to make an appointment and see one of our highly trained practitioners.

Patrick Ricketts (2017)

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