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