1Heel Raise [Seated]
- 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.
2Knee Flexion
- 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.
3Inner Range Quads
- 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.
4Terminal Knee Extension
- Anchor the theraband prescribed at knee height.
- Place the target limb inside the loop behind the back of the knee.
- Come into a lunge position with the target limb forward, knee softly bent.
- The opposing limb is straight with the heel planted on the ground.
- Gently draw the knee back to a straight position against the resistance of the band.
- As you draw the knee back against the band, imagine drawing the knee cap up towards your head.
- Slowly control the band as you return to the bent knee start position.
- Repeat as per Physiotherapist prescription.