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Physiotherapist Mekaela Hockey
Updated 12-6-25
How Often
Complete three times per day
When to Stop
Discontinue if pain exceeds 3/10
Resources
1Knee Flexion
4 sets
  • Come into a comfortable upright sitting position with the legs outstretched.
  • Slide the foot of the target limb along the ground towards the bottom.
  • Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
  • Repeat as per Physiotherapist’s guidelines.
2Ankle Dorsiflexion [AROM]
4 sets
  • Come into a sitting position with affected limb out long.
  • Position a towel underneath the leg to elevate the foot.
  • With a straight knee, move the ankle so the toes are coming towards the head.
  • Lower to a comfortable resting position and repeat.
  • Repeat as per Physiotherapist guidelines.
3Static Quadriceps
3 sets of 8 reps
10 seconds
  • Sit with the legs extended.
  • Place a rolled up towel under the target knee/leg.
  • Draw your toes up towards your head.
  • Press the knee into the towel.
  • Keep the heel in contact with the ground.
  • Hold for as many seconds as per Physiotherapist’s guidelines.
Mekaela Hockey Peak Physio Newcastle Budgewoi

3x per day

4Inner Range Quads
3 sets
  • Sit in long sitting.
  • Place a rolled up towel under your affected knee/leg.
  • Draw your toes up towards your head.
  • Press the knee into the towel and start to lift your heel off the floor/bed.
  • Hold for a count of 3.
  • Repeat as instructed by your physiotherapist.
5Straight Leg Raise
  • Sitting upright with the legs out long or lying flat on your back.
  • Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
  • Turn the toes slightly outwards.
  • Lift and lower the leg.
  • Repeat as per Physiotherapist guidelines.
6Hip Abduction
2 sets of 5 reps
  • Position yourself in side lying with the target side uppermost.
  • You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
  • Extend the top leg so the knee is straight.
  • Take the heel to the back of the mat.
  • Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
  • Repeat as per Physiotherapists instructions.

Mekaela Hockey Peak Physio Newcastle Budgewoi

As tolerated

7Knee Extension
3 sets of 10 reps
Yellow Band
  • Secure the resistance band around the ankle of the target limb to an anchor point at behind the foot.
  • Come into sitting on a high chair with free space behind the backs of the leg.
  • Roll onto the sits bones to ensure you are sitting up tall.
  • Extend the target knee out in front of you with control.
  • As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip.
  • Slowly return to the start position.
  • Repeat as per Physiotherapists guidelines.
8Hamstring Curl
2 sets of 6 reps
5 seconds
  • Come into lying on your back with the target limb bent.
  • Initially these exercises commence at 90 degrees as demonstrated at the start of the video.
  • Dig the heel down and back towards your sit bone.
  • You should feel your hamstring active during this contraction.
  • Sustain the contraction as advised by your physiotherapist.
9Heel Raise [Seated]
3 sets of 12 reps
  • Sit on a sturdy chair or bench with your knees bent at approximately 90 degrees and feet flat on the floor, hip-width apart.
  • Place your hands on your thighs for balance.
  • Press through the balls of your feet and lift your heels off the ground as high as possible, feeling the contraction in your calves.
  • Slowly lower your heels back down to the floor, controlling the movement throughout.
  • Repeat until you’ve completed the repetitions as prescribed by your physiotherapist.