The sit to stand is a leg-strengthening exercise for knee pain. From the front edge of a sturdy chair, feet flat and apart, you rise to standing, hands only if you must, and then ease back down slowly. You repeat it ten times with control.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the sit to stand?
- Get set: Sit in a firm chair and scoot toward the front. Feet flat, about hip-width apart.
- Move: Stand up, pushing with your hands only if you must. Lower yourself back into the chair slowly.
- Repeat: Controlled, not fast. Ten times.
Why does the sit to stand help knee pain?
This is the exact move you make all day long: up from a chair, off the toilet, out of the car. Practicing it builds leg strength and balance at the same time, which matters for anyone whose knee pain has made them unsteady.
How does it fit with your pain procedures?
After a knee injection, a genicular nerve block or genicular radiofrequency ablation, your physician tells you when to restart. Less pain makes it possible to rebuild the thigh muscle that protects the joint.
What mistakes should you avoid?
- Letting your knees cave inward.
- Dropping into the chair. Lower yourself under control.
- Leaning far forward past your toes.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Knees track over your feet.
- Lower yourself slowly; never drop.
- Hands only if you need them.
Show us you have it: Show your technician two slow sit to stands from a firm chair. If any part is unclear, ask, and we will walk through it again at your next visit.
Other knee exercises in the program
Related reading: knee pain we treat, thigh muscle and knee arthritis, where knee arthritis pain comes from.