1Wall Squat [Deep]
- Stand against a wall with your feet out in front of you.
- Slide down the wall into a squat position – as low as able.
- Hold for length of time designated by your physiotherapist.
- When finished, don’t use your legs to push yourself up the wall.
- Instead, lean forward and use your hands to push yourself away from the wall.
Lower at a height where your knees are not aggravated. Hold 45-60’s. Complete 3-4 sets.
2Single Leg Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the wall for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Take your weight onto the right leg removing your left leg from the floor.
- Gently transfer your weight to the ball of your right foot.
- Push up onto the ball of your foot by lifting the heel from the ground.
- Slowly lower yourself to the ground.
- Try to go up fast and down slowly.
- Repeat as per Physiotherapist guidelines.
Add a set if easy
3Knee Extension
- Come into an upright sitting position.
- Position a swiss ball or foam roller as demonstrated below, in front of the target limb.
- The ankle should be directly underneath the working knee at 90 degrees.
- Begin to press out as if you were attempting to straighten the leg.
- The ball/roller should stop the leg from moving beyond 90 degrees.
- Sustain the contraction as prescribed by your Physiotherapist.
You don’t need a ball but the goal is to put as much effort as you can without irritating your knee.
4Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.