- Quad
Set Exercise
- Tighten
the muscles on top of the thigh as
tightly as possible and hold.
- Pull
your toes back.
- Push
the back of your knee down
to the floor.
- Try
to push out and up through
the heel.
- Pull
10 seconds, trying every second to
pull even tighter.
- Relax
5 seconds.
- Repeat
for 2 sets of ten times. Rest 60
seconds between sets.
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- Knee
Extension with Leg Lift
- Start
as above, but with a full toilet
paper roll under your heel.
- Push
knee down.
- Lock
it.
- Lift
leg up.
- Then
lower to roll.
- Repeat
for 2 sets of 10 times.
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- Drake
Exercise
- Tighten
top of thigh muscles.
- Hold
this for 2 seconds.
- While
maintaining hold, raise leg 4 " from
floor.
- Hold
this position for 2 counts (1-1000,
2-2000).
- While
maintaining tension, lower leg to
floor.
- Hold
tension for 2 counts while leg is
down.
- Rest
for 5 counts.
- Repeat
for 2 sets of 10 times.
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- Static
Hold Exercise
- Place
a hard, round object or toilet paper
roll under your knee to hold it at
a height of 4-6".
- Keep
back of knee in contact with object
at all times.
- Lift
heel off table as high as possible.
- Straighten
knee and tighten top of thigh as
tight as possible.
- Hold
for 5 seconds.
- Rest
for 5 seconds.
- Repeat
for 2 sets of 10 times.
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- Straight
Leg Raise
- Tighten
the muscles on top of the thigh as
tightly as possible and hold.
- Raise
the entire leg holding the knee as
tight as possible. Hold 5 seconds.
- Lower
leg and rest 2 seconds.
- Repeat
for 2 sets of 10 times.
- Rest
1 minute between sets.
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- Heel
Slide
- Lie
on back with legs out straight and
back flat.
- Slide
one heel up, bringing knee toward
chest.
- Then
slide heel back down.
- Repeat
for 2 sets of 5 times.
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- Hamstring
Set Exercises
- Bend
the knee to a height of about 6".
- Tighten
the muscles on the back of the thigh
fully by pulling down and back with
the heel. The heel should remain
stationary.
- Pull
for 5-10 seconds, trying every second
to pull even tighter.
- Relax
5 seconds.
- Repeat
for 2 sets of 5 times, resting 60
seconds between sets.
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- Flexion
and Extension
- Sit
on something high enough to keep
foot off the floor.
- Bend
the knee as far back as possible.
- Straighten
knee as far forward as possible and
hold it straight.
- Then
relax. (Like pumping on a swing.)
- Repeat
for 3 sets of 10 times.
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- Assisted
Knee Flexion
- Sit
as above.
- Place
ankle of good leg over ankle of operated
leg.
- Gently
push ankles back, bending knees.
- Hold
and then relax.
- Repeat
for 2 sets of 5 times.
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- Assisted
Knee Flexion
- Lying
on your stomach, bend involved knee
up.
- Use
uninvolved leg to help push knee
into more flexion.
- Hold
for 10 seconds.
- Repeat
for 2 sets of 5 times.
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