1Static Quadriceps
- 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.
Daily to every second day
2Straight Leg Raise
- Sitting upright with the legs out long or lying flat on your back.
- Draw the toes back towards the head and engage the quadriceps by pressing the knee into the ground.
- Turn the toes slightly outwards.
- Lift and lower the leg.
- Repeat as per Physiotherapist guidelines.
Working up to lifting the leg, just the intention or the other side is enough until you get there
3Ankle Plantarflexion
- Wrap the resistance band around the foot and hold onto both ends.
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot.
- With a straight knee, move the ankle so the toes are pointing towards the ground.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.
4Knee Flexion
- Come into a comfortable upright sitting position with the legs outstretched
- Take a theraband or towel around the sole of the foot of the target limb
- Using the arms, pull the band in towards the body to allow the knee to bend
- The heel will remain in contact with the surface
- Loosen the resistance to allow the heel to slide back to the starting position
- Repeat as per Physiotherapists guidelines
3 x /day