1Bridge [Staggered]
- Come into a lying position on the mat with the hands by your side.
- 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.
almost straight with other leg
2Lunge
- Stand with both feet facing forward.
- Step the right foot in front keeping it in line with the hip joint.
- Come onto the balls of your left foot.
- Gently drop your back knee to the floor.
- Ensure your trunk stays upright.
- Use a wall or railing for balance if needed.
- Repeat as instructed by your physiotherapist.
3Step Up [Gluteal]
- Place the leg you are wanting to train on a step.
- Hinge at your hips, leaning forward so that your knee is above your ankle.
- On a count of roughly 3 seconds, step up with other leg.
- As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
- As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
- Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
- Repeat this as many times as your Physiotherapist has prescribed.
High step. Emphasise going slow on the way down as far as possible
4Single 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.
– can perform machine calf raise with both legs in gym
5Leg Press
- Sit securely in the leg press machine with your back and head resting fully against the support pad.
- Place your feet hip to shoulder width apart on the foot platform, with toes slightly turned out and heels flat.
- Adjust the seat so your knees are bent to roughly 90 degrees, without allowing your hips to tilt or lift.
- Hold the side handles to stabilise your upper body.
- Press through your heels to straighten your legs, keeping a slight bend in your knees at the top (do not lock them out).
- Slowly lower the weight by bending your knees, maintaining alignment over your second toe.
– Start 2-4/10 intensity, even comfy foot placement think squat stance please
6Knee Extension Machine
- Adjust the backrest so your knees are in line with the machine’s pivot point.
- Sit upright with your back supported and grip the handles to stabilise yourself.
- Position the lower pad just above your ankles, with your feet pointing forward.
- Slowly extend your knees to lift the weight, straightening your legs while avoiding locking them completely.
- Lower the weight in a controlled manner, returning to the starting position.
- Complete repetitions as prescribed by your physiotherapist.
7Goblet Squat
- Hold the weight prescribed at the level of the chest. You may use a kettlebell as shown or dumbells.
- Position the feet underneath the hips.
- Bending the knees and hips at the same time, send the hips back like you are sitting down.
- Maintain an upright posture.
- To stand, push through the feet to straighten the knees and tuck the tailbone.
- Repeat as per Physiotherapist’s guidelines.
– Perform in gym with with 5-10kg dumbbell or kettlebell
8Ankle Pulsing
- Stand on the target limb.
- Bounce or ‘pulse’ through your ankle.
- This adds a slightly more dynamic load through the ankle, calf and achilles tendon.
- This exercise is used to prepare your body for jumping, hopping and running.
9Box Jump [Double Leg]
- Begin standing with a step in front of you.
- Jump onto the step using both legs.
- Land with both legs.
- Jump back down to the start.
- Repeat as many times as your Physiotherapist has prescribed.
10Outdoor Walking
- Wear supportive, comfortable footwear suitable for the walking surface (e.g., footpaths, trails, grass).
- Begin walking at a steady, comfortable pace, allowing your arms to swing naturally by your sides.
- Aim to strike the ground with your heel first, then roll through to push off through your toes.
- Breathe steadily and maintain an even stride, avoiding excessive slouching or looking down for prolonged periods.
- Complete duration or distance as prescribed by your physiotherapist.
– 15-30min walks with gradual increase in pace + intensity to prepare knee
11Thoracic Rotation
- In a standing position, ensure the band or cable is anchored at waist level.
- With the side of your hips facing band, hold the band with both hands and ensure a slight bending of the elbows.
- From this position bring arms across body to the other side, following your arms with your head.
- Return to the starting position and repeat as per physiotherapist instruction.
– knee exposure for golf