1Crab Walk [Knees]
- Secure the band above the knees.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
2Squat [Banded]
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Place a theraband around your thighs, just above your knees. Make sure it is secure but not overly tight.
- Engage your core and keep your chest lifted and back straight.
- Begin the movement by pushing your hips back as if sitting into a chair, while bending your knees.
- Focus on pressing your knees outward against the band to keep them aligned directly over your toes, resisting the inward pull.
- Lower yourself down until the height recommended by your Physiotherapist, or as far as is comfortable, ensuring your weight remains through your heels.
- Push through your heels and squeeze your glutes as you rise back up to a standing position, maintaining the outward pressure on the band.
- Complete repetitions as prescribed by your physiotherapist.
3Step Down
- Step both feet onto the step.
- Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
- On your affected side, ensure your knee is in line with your second toe and hips remain level.
- Modify as prescribed by your physiotherapist.
4Nordic Hamstrings
- Using a mat or comfortable flooring underneath the knees come into a kneeling position.
- Place the top 1/3rd of the foot underneath a cabinet as shown here or a heavy dumbbell.
- In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active.
- Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore.
- At this point, use the arms to catch yourself.
- Bend the knees so the buttocks is on the heels and return to the starting position.
week 1: 5reps x 3 sets
week 2: 8reps x 2 sets
week 3: 8 reps x 3 sets
week 4 10-12 reps x 3 sets
5Hamstring Curl [Standing]
- Stand hip width apart in front of a chair.
- Hold on to the chair for balance and keep your body upright throughout the movement.
- Bend your knee to bring your heel towards your bottom.
- Slowly lower your foot back to the ground.
- Repeat as per your physiotherapist instructions.
resisted hamstring
6Hamstrings Stretch
- Lying on your back.
- Utilise a strap or towel and place it around the base of your foot.
- Flex your hip to 90 degrees to your body.
- Keep the other leg straight on the ground.
- Draw your toes towards your head and extend your heel to the ceiling.
- Go to the point where you can feel a stretch on the back of your thigh.
- Sustain as per Physiotherapist guidelines.
Daily