Exercises


Objective notes

Exercises

 

Fracture (print-out version)

1 Bend and straighten leg as able

2 Lie on front and bend knee up as able

3 Bridging x10 daily

 

Patella dislocation (print-out version)

1 Bend and straighten leg as able

2 Leg raise

3 Wall squats, hold position for as long as comfortable

 

Ligament tear (grade 3) (print-out version)

1 Keep leg straight, raise whole leg & hold

2 Wall squats, hold position for as long as comfortable

3 Balance on one leg for 1-2 minutes

 

Ligament sprain (grade 2) (print-out version)

1 Bend and straighten leg as able, while seated

2 Wall squats, hold position for as long as comfortable

3 Step, or lunge forward, without allowing knee to roll inwards

 

Meniscal injury (print-out version)

1 Bend and straighten leg as able, while seated

2 Bridging

3 Step, or lunge forward, without allowing knee to roll inwards

 

Muscle strain (print-out version)

1 Hamstring stretch, hold 3 seconds, 4 x 3 daily

2 Stretch quads and hold 30 secs

3 Roll a ball (or foam roller) under the affected muscle, as pain allows 2-3 minutes

 

Osteoarthritis (print-out version)

1 Bend and straighten leg as able, while seated

2 Wall squats, hold position for as long as comfortable

3 Keep knee facing straight & lower foot to bottom step

 

Patella-femoral syndrome (print-out version)

1 Lift leg sideways

2 Keep knee facing straight & lower foot to bottom step

3 Side step in squat position until tired

 

Iliotibial band syndrome (print-out version)

1 Lift leg sideways

2 Roll a ball (or foam roller) under side of leg, 2-3 minutes

3 Stretch outer aspect of leg and hold for 10 seconds