Keep your notes going as you proceed with these treatments
Treatments
After treatment, record all changes in your Outcome Measures
Keep your notes going as you proceed with these treatments
After treatment, record all changes in your Outcome Measures
1: Immobilise joint and go to A&E for further imagery / investigation
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
Wait six weeks, then...
3. Mobilise knee into full passive flexion and extension
4: Strengthen knee against gravity for extension. To progress use an elastic band as resistance . (see treatment 7)
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
10: Wall squats. Hold in position as long is comfortable
11: Step lunge forward without allowing knee to roll inwards. Stand up and repeat.
12: Balance. Stand on one leg, single leg stand with other leg circling around stance leg
1: Immobilise joint and go to A&E for further imagery / investigation
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
Wait two weeks, then...
3. Mobilise knee into full passive flexion and extension
25: Squeeze ball (or pillow) between knees, hold 10 secs and repeat
4: Strengthen knee against gravity for extension. To progress use an elastic band as resistance . (see treatment 7)
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
9: Bridging, hold in position for as long as it is comfortable.
11: Step lunge forward without allowing knee to roll inwards. Stand up and repeat
1: Immobilise joint and go to A&E for further imagery / investigation
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
3. Mobilise knee into full passive flexion and extension
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
7: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
9: Bridging, hold in position for as long as it is comfortable.
10: Wall squats. Hold in position as long is comfortable
18: Squats and squat jumps
19: Standing on bottom step, lower other leg down slowly until it is just about touching the floor and then raise it up onto the step again. Don’t let knee roll inwards during movement
26: With elastic band around ankle, lift leg out to the side against resistance and slowly return to the middle. Repeat movement
27: With elastic band around ankle, bring leg across body against resistance and slowly return to the side. Repeat movement.
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
3. Mobilise knee into full passive flexion and extension
4: Strengthen knee against gravity for extension. To progress use an elastic band as resistance . (see treatment 7)
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
7: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
10: Wall squats. Hold in position as long is comfortable
11: Step lunge forward without allowing knee to roll inwards. Stand up and repeat
12: Balance. Stand on one leg, single leg stand with other leg circling around stance leg
13: Progress to single leg stand and bend to the floor and return to upright position
18: Squats and squat jumps
19: Standing on bottom step, lower other leg down slowly until it is just about touching the floor and then raise it up onto the step again. Don’t let knee roll inwards during movement
24: Until fatigued, side step in squat position. Progress to using rubber band around ankles to add resistance
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
4: Strengthen knee against gravity for extension. To progress use an elastic band as resistance . (see treatment 7)
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
7: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
9: Bridging, hold in position for as long as it is comfortable
10: Wall squats. Hold in position as long is comfortable
11: Step lunge forward without allowing knee to roll inwards. Stand up and repeat
12: Balance. Stand on one leg, single leg stand with other leg circling around stance leg
13: Progress to single leg stand and bend to the floor and return to upright position
15: Stretch hamstrings and hold for 30 secs
17: Stretch quadriceps, hold for 30 secs if comfortable
18: Squats and squat jumps
19: Standing on bottom step, lower other leg down slowly until it is just about touching the floor and then raise it up onto the step again. Don’t let knee roll inwards during movement
24: Until fatigued, side step in squat position. Progress to using rubber band around ankles to add resistance
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
3: Mobilise knee into full passive flexion and extension
14: Soft tissue massage to affected muscle, as pain allows. Avoid within 3 days of injury
15: Stretch hamstrings and hold for 30 secs
16: Resist muscle for 10 secs, relax then hold muscle at tension point.
17: Stretch quadriceps, hold for 30 secs if comfortable
20: Foam roller / ball to effected tight muscle to self-massage the area, only within mild pain limits. Follow with stretches to the front and back of the leg
23: Side leg lifts (heel leading the leg)
24: Until fatigued, side step in squat position. Progress to using rubber band around ankles to add resistance.
2: If able, apply ice and compression 10 - 15 mins daily and, when at rest, raise injured leg. Do NOT put ice directly onto skin! Always wrap in a damp cloth
3: Mobilise knee into full passive flexion and extension
4: Strengthen knee against gravity for extension. To progress use an elastic band as resistance . (see treatment 7)
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
7: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
9: Bridging, hold in position for as long as it is comfortable
10: Wall squats. Hold in position as long is comfortable
12: Balance. Stand on one leg, single leg stand with other leg circling around stance leg
13: Progress to single leg stand and bend to the floor and return to upright position
15: Stretch hamstrings and hold for 30 secs
16: Resist muscle for 10 secs, relax then hold muscle at tension point
17: Stretch quadriceps, hold for 30 secs if comfortable
18: Squats and squat jumps
19: Standing on bottom step, lower other leg down slowly until it is just about touching the floor and then raise it up onto the step again. Don’t let knee roll inwards during movement
24: Until fatigued, side step in squat position. Progress to using rubber band around ankles to add resistance
7: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
9: Bridging, hold in position for as long as it is comfortable
10: Wall squats. Hold in position as long is comfortable
11: Step lunge forward without allowing knee to roll inwards. Stand up and repeat
12: Balance. Stand on one leg, single leg stand with other leg circling around stance leg
15: Stretch hamstrings and hold for 30 secs
17: Stretch quadriceps, hold for 30 secs if comfortable
19: Standing on bottom step, lower other leg down slowly until it is just about touching the floor and then raise it up onto the step again. Don’t let knee roll inwards during movement
23: Side leg lifts (heel leading the leg)
24: Until fatigued, side step in squat position. Progress to using rubber band around ankles to add resistance
4: Strengthen knee against gravity for extension. To progress use an elastic band as resistance . (see treatment 7)
5: Straight leg raise. Keep leg straight, lift whole leg up and hold for 10 seconds
6: Strengthen knee against gravity for flexion. To progress use an elastic band as resistance. (see treatment 8)
7: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
8: With elastic band around the lower leg, lift foot up against the resistance, and slowly lower back down again. Repeat movement
9: Bridging, hold in position for as long as it is comfortable
10: Wall squats. Hold in position as long is comfortable
11: Step lunge forward without allowing knee to roll inwards. Stand up and repeat
12: Balance. Stand on one leg, single leg stand with other leg circling around stance leg
13: Progress to single leg stand and bend to the floor and return to upright position
15: Stretch hamstrings and hold for 30 secs
16: Resist muscle for 10 secs, relax then hold muscle at tension point
17: Stretch quadriceps, hold for 30 secs if comfortable
18: Squats and squat jumps
19: Standing on bottom step, lower other leg down slowly until it is just about touching the floor and then raise it up onto the step again. Don’t let knee roll inwards during movement
20: Foam roller / ball to effected tight muscle to self-massage the area, only within mild pain limits. Follow with stretches to the front and back of the leg
21: Stretch outside aspect of leg (glutes and abductors) and hold 30 secs each time.
22: Side lying, with leg lifted to hip height. Keep leg at that height and glide leg forward and backward, without letting the pelvis rock forward and backwards
23: Side leg lifts (heel leading the leg)
24: Until fatigued, side step in squat position. Progress to using rubber band around ankles to add resistance
