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Physiotherapist Mekaela Hockey
Updated 17-7-25
When to Stop
Discontinue if pain exceeds 3/10
Resources
1Ankle Dorsiflexion [AROM]
3 sets of 10 reps
Five times / day
  • Come into a sitting position with affected limb out long.
  • Position a towel underneath the leg to elevate the foot.
  • With a straight knee, move the ankle so the toes are coming towards the head.
  • Lower to a comfortable resting position and repeat.
  • Repeat as per Physiotherapist guidelines.
2Knee Flexion
3 sets of 10 reps
Five times / day
  • 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.
3Static Quadriceps
3 sets of 10 reps
10 seconds
Five times / day
  • Sit with the legs extended.
  • Place a rolled up towel under the target knee/leg.
  • Draw your toes up towards your head.
  • Press the knee into the towel.
  • Keep the heel in contact with the ground.
  • Hold for as many seconds as per Physiotherapist’s guidelines.
4Inner Range Quads
3 sets of 10 reps
5 seconds
Four times / day
  • 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.
Mekaela Hockey Peak Physio Newcastle Budgewoi

With roller under knee

5Wall Squat [Shallow]
3 sets of 10 reps
Once / day
  • Stand against a wall with your feet out in front of you.
  • Slide down the wall into a squat position.
  • 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.
Mekaela Hockey Peak Physio Newcastle Budgewoi

Sliding up and down wall through pain free range

6Bridge [Staggered Arms Crossed]
3 sets of 12 reps
  • Come into a lying position on the mat with the hands across your chest.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • Position the feet in a staggered position with the target foot closest to you.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
Mekaela Hockey Peak Physio Newcastle Budgewoi

Progress to bridge with march 1×10

7Clams – Level 1
3 sets of 12 reps
Red Band
  • 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.
8Hip Abduction
3 sets of 10 reps
  • Position yourself in side lying with the target side uppermost.
  • You can perform this lying down completely, or as shown in the video with the bottom elbow bent to 90 degrees directly underneath the shoulder.
  • Extend the top leg so the knee is straight.
  • Take the heel to the back of the mat.
  • Maintain a stacked position in the pelvis, ensuring the hip doesn’t roll out with the leg.
  • Repeat as per Physiotherapists instructions.

Mekaela Hockey Peak Physio Newcastle Budgewoi

Against wall

9Heel Raise
3 sets of 20 reps
Four times / week
  • 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.