Physical Therapy Exercises

Adduction Isometric (ball squeeze)

-Bend your knees up and place a ball between then -Squeeze the ball and hold for 3-5 seconds

Short Arc Quads

-Lay on your back and place a ball/pillow under your affected knee -keeping the back of your knee on the ball/pillow, straighten your knee -return to starting position repeat

Clamshells

-Lay on your side with knees bent at 45 degrees -Keep heels together while lifting knee 6 inches up

Sidelying Abduction (Side Lying SLR)

-Lay on your side with your trunk aligned with legs -Lift your top leg to a 45 degree angle

Sidelying Abduction with Extension

-Lay on your side with your trunk with your legs -Lift your top leg up and slightly back -Be careful not to let your body roll back

Terminal Knee Extension

-Place resistance cord just above the knee -slightly bend knee then extend the knee back -return to starting position and repeat

Hamstring Curls

-lay on your stomach -bend your affected knee, bringing the heel towards your hip and return to starting position

Hamstring T

-lean forward with trunk extending good leg back as straight and as high comfortable

Ankle Plantar Flexion w/ resistance Band

-place cord around middle of the bottom of the foot -bend ankle down towards the floor -return to starting position an repeat

Ankle Dorsiflexion w/ resistance band

-place cord around the middle of the top of the foot -bend ankle up towards you -return to start and repeat

Ankle Eversion w/ resistance band

-place cord looped around affected ankle, hold cord around opposite foot to secure for resistance -rotate ankle outward -do not allow calf to rotate the ankle

Ankle Inversion w/ resistance band

-place cord looped around inside of affected foot -cross unaffected leg over the affected leg to secure the band -rotate affected ankle inward -do not allow the calf to rotate the ankle

Prone Hip Extension

-pull belly button in and keep back from moving -lift leg 4-6 inches from floor while keeping knee straight -DO NOT let hips rotate off floor

Standing Heel Raises

-stand with a secure support in front of you to hold on to -raise heels off the ground -return to start and repeat

Standing Toe Raises

-stand with a secure support in front of you to hold on to -raise your toes up -return to start and repeat

Lateral Walks w/ resistance

-tie resistive band around your knees or ankles -slightly bend your knees and hips -keeping that position, walk sideways without crossing your legs or feet touching

Long Arc Quads

-while sitting in a chair, extend your affected knee as high as comfortable and return to starting position -Keep your trunk straight, avoid leaning back

Isometric Hip Flexion

-Pull belly button in to keep back from moving -Bend knees up to 90 degrees -Push your knees down with your hands while trying to resist -Hold 3-5 seconds. Relax and repeat.

Straight Leg Raises

-Pull belly button in to support lower back -Lift your straight leg to the level of your bent leg -Return to starting position and repeat

Seated Knee Flexion Stretch

-Sitting on the edge of a chair, pull affected leg back underneath chair -hold for stretch and return to starting position

Side Lunges

-Stand with a slight bend in your knees -take a large step out to the side slightly lowering body toward the floor -return to starting position

Lunges with a Twist

-Stand with feet shoulder width apart -step forward with one leg keeping back straight -turn trunk to the side -return to start

Squats

-Stand with your feet about shoulder width apart and bend knees as if sitting in a chair -Don't let your knees go past your toes -keep back straight and weight in your toes