Physio-logical
Your obvious choice for all your physiotherapy needs
Early Knee Rehabilitation
Towel Stretch
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Sit on a hard surface with your injured leg stretched out in front of you.
Loop a towel around the ball of your foot and pull the towel toward
your body, stretching the back of your calf muscle.
Hold this position for 30 seconds. Repeat 2 times, 3 times a day
Static Quads
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Sitting straight-backed, or lying down.
Tighten your thigh muscle and hold for 10 seconds, repeat 10
times, 3 times a day.
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Lie on your front. Keeping your thigh down, bend your knee as far
as you easily can.
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Hold for 10 seconds, repeat 10 times 3 times a day
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Sitting in a firm chair.
Slowly straighten the leg, hold it straight for 10 seconds repeat 10
times 3 times a day
Knee Bend
Knee Extension
Natalie March BSC MCSP I Active4Less I 5 Hayward Business Centre I New Lane I Havant I PO9 2NL
e: [email protected] w: www.physio-logical.net t: 07835 712 306 HCPC: PH64652 CSP: 069661
Registered Office I Physio-logical Limited I 13 Paddock End I Denmead I Hampshire I PO7 6UW
Limited Company Registration Number: 7910374
Physio-logical
Your obvious choice for all your physiotherapy needs
Lunging
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With your feet hip-width apart, take a large step forward with your
right foot.
Plant the foot, then slowly bend the right knee to a 90-degree
angle with your back knee bending to just above the ground.
Push up with your front leg to return to the starting position, then
repeat on the other side
Repeat 10 x 3, 3 times a day
Gastrocnemius (Calf)
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Start by keeping both toes pointing forward.
Bend front knee, keep back leg straight and back heel down.
You should feel the stretch in lower back of the leg, below the
knee.
Hold 30 seconds, repeat x 2, 3 x a day
Hamstring
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Place the front leg straight.
Sit back into the back leg ( bend knee)
Second part of the stretch lift your front leg toes off the floor still
keeping the heel down.
You should feel the stretch in the back of the thigh, upper leg.
Hold 30 seconds, repeat x 2, 3 x a day
Mini Squats
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Start with the feet shoulder width apart.
Lower your body slowly (do not bounce up and down) until the
thighs are horizontal.
Hold your squat position for 10 seconds, repeat x 10 x 3 x 3 per
day
Natalie March BSC MCSP I Active4Less I 5 Hayward Business Centre I New Lane I Havant I PO9 2NL
e: [email protected] w: www.physio-logical.net t: 07835 712 306 HCPC: PH64652 CSP: 069661
Registered Office I Physio-logical Limited I 13 Paddock End I Denmead I Hampshire I PO7 6UW
Limited Company Registration Number: 7910374
Physio-logical
Your obvious choice for all your physiotherapy needs
Wall slide Squats
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Position a Swiss ball between your back and a wall. Keep some
distance between your feet.
Slide down slowly, while keeping the Swiss ball in position. Hold 10
seconds, repeat 3 x 10, 2 times a day
Then slowly slide up
Star Lunge
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Start position is to stand with your feet together.
Now, step forward with your right leg into a lunge position for a
forward lunge.
Then move your right leg back into a squat position, do a squat, then
step back with right leg into a reverse lunge.
Repeat with a lunge forward again.
Repeat on the same side 10 x 3, 2 times a day, then repeat on the
other side
½ Bridging Exercise
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Start with your back and arms flat on the mat, knees bent and feet
planted on the floor.
Proceed to slowly raise your hips until your trunk and thighs are
aligned.
Hold for 10 seconds, repeat 10 x 3, 2 times a day
Natalie March BSC MCSP I Active4Less I 5 Hayward Business Centre I New Lane I Havant I PO9 2NL
e: [email protected] w: www.physio-logical.net t: 07835 712 306 HCPC: PH64652 CSP: 069661
Registered Office I Physio-logical Limited I 13 Paddock End I Denmead I Hampshire I PO7 6UW
Limited Company Registration Number: 7910374