1Bridge
- Pull the knees out against the band. Keep pressure on the band.
- While pulling out against the band, push through your feet to lift your hips away from the floor.
- Lower down while keeping tension on the band.
- Repeat.
2Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
Progress to single leg in 2 weeks or as pain allows.
3Clams – Level 1
- Lie on your side with the knees tucked.
- The ankles are in-line with the buttocks.
- Stack the pelvis as if there is a wall behind you.
- Maintaining this position, slowly lift and lower the top leg.
- To intensify this movement your therapist may recommend adding a theraband above the knees.
Again add band in above the knees > 2 weeks
4Single Leg Balance
- Position yourself next to a bench, chair or wall for balance support as needed.
- Come into single leg standing on the target limb.
- Attempt to hold balance here for a designated time frame and steady with support if needed.
5Chair Squat [Shallow]
- Come into standing in front of a chair with the height prescribed by your Physiotherapist.
- You may need to use a pillow here to increase the height.
- The feet should be hip width apart.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
Band above knees > progress to staggered stance whilst away if pain allows (want to keep patella pain at bay)