1Stationary 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.
Warm up 5mins – no / light resistance
2-5-7mins with mod resistance (effort score 5/10)
Cool down
2Single 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.
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.
10-20cm, controlled lower to reset.
4Split Squat
- For this exercise you will need to utilise a bench or step to elevate the back leg.
- Take the target leg about 1 metre in front of the step/bench and position the opposing leg onto the step.
- From this position, you are going to drop your body down so your knee will bend.
- Ensure that you are not excessively bringing your knee over your toes and leaning forwards.
- Return to the starting position and repeat as per physiotherapist instruction.
5Single Leg Squat [Step]
- Position the feet directly under the hips on a step.
- Standing on the affected limb, slowly take the opposing leg down and back.
- Sending the hips back, allow the trunk to come forward in a straight line.
- The supporting knee softly bends without collapsing inwards.
6Crab Walk [Feet]
- Secure the band around the tops of the feet.
- 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.
7Wall Push
- Stand with both feet firmly planted directly underneath the hips (the affected side away from the wall.
- Come into a small squat with the buttocks moving backwards.
- Lift the foot closest to the wall off the floor, maintain pelvic control.
- Press the knee into the wall.
- Hold for 5-8 seconds.
- Muscle activation should be felt in the lateral hip of the supporting leg.
8Side Plank [Full]
- Come into side lying with the elbow underneath the shoulder.
- Straighten the legs and position the feet on top of each other.
- Press through the border of each foot and the elbow as you lift the hips away from the floor.
- Ensure you keep the pelvis stacked.
9Single Leg Bridge [Elevated]
- Position yourself near a stable elevated surface (e.g., a bench or step) and place one heel on it while keeping the other leg extended.
- Lie back and ensure your elevated knee remains at a 30° angle.
- Press through the heel on the elevated surface, lifting your hips until your body forms a straight line from your shoulders to the elevated knee.
- Hold the top position briefly while engaging your hamstrings and core.
- Slowly lower your hips back down to the starting position with control.
- Repeat for the prescribed number of repetitions.
Resting leg can be on the box, just try to use it for support only
10Quadrant
- Stand on the affected leg.
- Maintaining a level pelvis, reach as far forward, diagonal, side and behind as you can.
- You may steady yourself between each direction if required.
- Attempt to reach as far forward with the opposing leg as possible whilst maintaining your balance and control.
- Further directions may be progressed by your Physiotherapist.
On foam
11Lateral Hopping [Skater]
- Come into standing on one leg.
- Bend the supporting leg and hop to the side landing on the opposing leg.
- As you land, bend the supporting knee to absorb the bounding motion.
- Immediately repeat returning to the start position.
- You may incorporate a bent opposite elbow for balance.
- As you land, ensure the pelvis remains level and maintain good knee control.
- Aim to move in an upward and lateral direction.
- Avoid collapsing through the upper body or hopping to steady yourself as you land.
12Lateral Hopping
- Set up two points on the ground roughly 30cm apart.
- Begin in the middle of the two marks.
- Hop on one leg over one of the points, then back over the other point.
- Try not to land on the points, make sure you jump all the way over.
- Repeat as many times as your Physiotherapist has prescribed.