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Physiotherapist Ariane McCormack
Updated 13-6-25
Additional Notes
  • Hi Debbie, please do this three times a day. It can be lying down or sitting. We want to get your knee moving. You can apply ice several times a day for 10 minutes as well if needed. Nex goal is to normalise your walking gait. Use the crutches if it helps your confidence at the moment.
1Hip Abduction
2 sets of 15 reps
  • Stand close to a kitchen bench or a pole/support.
  • Lift one leg out to the side while keeping the other supported on the ground.
  • Avoid shifting the weight through the pelvis or hitching the hip up.
  • Repeat as per physiotherapist guidelines.
2Heel Raise
2 sets of 20 reps
  • 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.
3Straight Leg Raise
2 sets of 10 reps
  • 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.