Strengthening 01
Day 3 Exercises
Clam Shells
https://vimeo.com/306689098/d93112f3b1
Lie on your side with your knees bent, one leg lying on top of the other. Keep your feet together and lift your top knee as far as you can without rotating backwards. Lower your leg back to the original position and repeat 20-25 times. Repeat with the other leg.
Lying Hip
Abduction
https://vimeo.com/306689007/032a07c69e
While lying flat on a firm surface, with feet together and toes pointing up, slide the affected leg to the side as far as you can and bring it back. Keep toes and knee cap pointed up and knee straight. Perform 20-25 times, and repeat with other leg.
Long Arc Quad
https://vimeo.com/306689247/f962f2ae86
Long arc quads are very similar to short arc quads. Perform this exercise by sitting on edge of bed, couch, or other hard surface with your legs hanging off the edge. Fully extend your knee, making sure it is completely straight. Perform 10 times.
Short Arc Quad
https://vimeo.com/306689322/efec6aecb7
Short arc quads are performed by placing the roll behind your knee. Actively fire your quadriceps muscle to make your knee go into full extension. It is important to make sure your knee gets fully straight while doing this. Perform 10 times.
Knee Extension with Band
https://vimeo.com/300186384/74b3eaa0a9
Secure the band around a stable post, such as a table leg, chair leg, etc. The band should be a circle (meaning the ends of the band should be secured together). Step into the band with your affected leg and pull the band up so it rests behind your bent, affected knee. Be sure the knee is bent. Stand up straight and extend, or straighten, your knee. Focus on using your quadriceps muscles. Step back from the stable post to increase the resistance. The goal is to perform at least 10 times. If you can perform more than 15 easily, then step back further and/or change the band to increase resistance.
Click Picture Below for Balance Exercises
Balance
In addition to strength, having good balance is important to safely perform activities of daily living. Exercises that improve balance can help prevent falls and allow individuals to manipulate unlevel surfaces, such as grass, gravel, unlevel sidewalks, etc. Click the picture to perform your balance exercises for the day.
Flexibility
Good flexibility helps maintain optimal knee and lower extremity function.
Each stretch should be held for 30 seconds.
Hamstring Stretch
https://vimeo.com/306689144/08677d981c
Bring your knee toward your chest and wrap the strap around your foot. Keep your hip flexed to 90 degrees and slowly, with the use of the strap, extend your knee until you feel a stretch in the back of your upper leg and hold for 30 seconds. Repeat with other leg.
Calf Stretch
Hold on to something stable (like the back of a chair) or against a wall. Step back with the affected leg, keep knee straight, and toes pointing forward. Bend the knee of the opposite leg while leaning/lunging forward. Keep your back heel on the ground. You should feel the stretch in the back of your calf. Hold for 30 seconds. Repeat with other leg.
***You will advance to Strengthening 02 when you are able to sit in a chair and straighten your knee completely into full knee extension. Refer to Strengthening 01 Introduction.***
It is highly recommended to take the time to ice your knee after your exercises. Prop your heel on a bolster from your Knee Kit, or the LRU Pillow, and wrap the ice wrap from your Knee Kit. Rest for 20 minutes.
Icing with
Heel Prop
Icing with
LRU Pillow
Mark Lesson Complete
Back To Strengthening 01 Menu