1Bridge
- Start by lying on your back (palms down for more stability).
- Bend your knees and keep your feet flat on the floor, shoulder width apart.
- Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position).
- Slowly return your hips to the ground and repeat.
2Inner 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.
Do at different levels of knee bending
3Squat to Heel Raise
- Stand with the feet wider than hip width.
- Send the hips backwards and allow the knees to bend so the thighs are parallel to the ground.
- As you straighten the knees lift the heels up.
- Move straight into the squat from the heel raise so the heels are making contact with the ground as you are in the full squat.
- This movement is completed in an explosive manner as you move to the heel raise from the squat.
no pain
4Hamstrings Stretch – Step
- Stand in front of a step or chair.
- Place your foot on top of the step.
- Pull your toes back and maintain a slight knee bend.
- Slowly fold at your hips and glide your hands towards the toes.
- Hold for 30-60sec or as prescribed by your physiotherapist.
5Quadriceps – Advanced
- Bend the knee of the side to be stretched and take the top of the foot into the palm of the hand.
- Ensure the supporting leg is straight and the trunk is upright.
- Maintaining a proud chest, bend the elbow of the supporting arm to increase the bend at the knee.
- Tuck the tailbone under to limit arching out through the lower back.
- Sustain as per Physiotherapist guidelines.
6Stationary Bike
- Adjust the seat height so that when you place your heel on the pedal at its lowest point, your knee is almost fully straight without locking out.
- Sit upright on the saddle with your hands lightly resting on the handlebars, shoulders relaxed.
- Start pedalling slowly in a smooth, controlled motion, maintaining a steady rhythm.
- Aim for a comfortable pace with light resistance unless otherwise advised.
- Complete the session as prescribed by your physiotherapist.