The following exercises should be within the limits of pain.
Repeat the exercise 4 times a day.
The number of repetitions that are recommended is what you should aim for.
If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
Exercise 1 - Knee Flexion with Extension
Lie on you back with your legs straight and your feet together.Lift the foot of your affected knee and bring your toes back towards you.This will cause the knee to ‘lock’.Gently pull your knee towards your chest until you feel a tightness through the knee joint.Straighten the leg and place it back on the bed, push down and try to lock the knee straight. If this is exercise is too painful place a tray or flat object with a slippery surface under the heel to allow the leg to slide more easily.
Target Repetitions = 10
presented by Urmston Physio Clinic
Exercise 2 - Calf Stretch (Straight Knee)
Stand upright with you feet together.Step forward with your unaffected leg and place your hands on your thigh for balance and support. Keeping your back leg straight, with the heel on the floor, bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle. Hold this position for 30 seconds.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 3 - Calf Stretch (Bent Knee)
Stand upright with you feet together.Step forward with your unaffected leg and place your hands on your thigh for balance and support. Bend the back leg slightly, keeping the heel on the floor, then bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle. Hold this position for 30 seconds.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 4 - Hamstring Stretch (Lying)
Start lying on your back with you affected knee bent. Bring your knee towards your chest and holding behind the knee with both hands slowly straighten the leg until you feel a tightness in the hamstring.Hold for 30 seconds. Gently return to the start position.
Target Repetitions = 5
presented by Urmston Physio Clinic
Exercise 5 - Thigh Strengthening (Inner Range)
Lie on you back with a rolled up towel or pillow under the affected knee making a slight bend.Point your toes upwards and slowly lift the heel off the bed until the knee is fully straight and you feel a tightness through the knee.Hold this position for 10 seconds then gently return to the start.
Target Repetitions = 10
presented by Urmston Physio Clinic
Exercise 6 - Thigh Strengthening (Straight Leg Lift)
Lie on you back with the affected leg straight and flat.Pull the toes on the affected leg back to make the ankle flex. Keeping the knee locked and the leg straight slowly lift the leg about 15 cm off the bed. Hold for 10 seconds and gently lower the leg back to the start position.
Target Repetitions = 10
presented by Urmston Physio Clinic
Exercise 7 - Hamstring Strengthening (Wall Slide)
Start in a standing position with your feet shoulder width apart and 20 -30cm away from a wall.Lean backwards until your back is flat against the wall and gently slide down in a squatting movement to a seated position.Hold for 10 seconds then slowly return to the start position.
Target Repetitions = 15
presented by Urmston Physio Clinic
Exercise 8 - Step Ups
Stand facing the stairs. If you cannot find your balance hold the hand rail for support.Using your affected leg slowly step up onto the first step then bring the other leg onto the step.Step back down with affected leg first. If this is too easy do not hold on to the hand rail and go as slowly as possible or use a bigger step.
