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Unsupported Knee Rehabilitation (early & intermediate stage)

We treat many people here at Therapyroom1 complaining of knee injuries and in many cases rehabilitation is straight forward and this is one exercise that is  just that. The exercise is designed for sub-acute and chronic stages of injury i.e. at the start of the injury and as it progresses within the first 5 weeks of treatment if seen immediately. One thing to note is that your hamstring muscles at the back of the thigh with knee injuries actually contract first causing the unlocking of the knee to protect it. Now when you do this exercise you might find that the hamstrings are tight and this is normal and possibly needs a massage to remove the spasm in the muscle.

Level: Early or Intermediate Stage

Equipment: Exercise Mat

Muscles Used:

Hamstrings Quads Hip Flexors Calf Tibialis Anterior

 

Exercise Instructions

  • Lay down on the floor on your back or on your back on a bed
  • Place your legs out straight (knees straight as much as possible)
  • Using your injured leg (early stage) slowly try to bend you knee by sliding your ankle back towards your bottom. Only try and move the foot backwards about 1-2 inches.
  • Move the foot forwards back to the starting position (knees straight)
  • Repeat this movement 5 times. Keep to only 1-2 inches of movement of the heel toward your bottom!
  • Take a break for 1-2 minutes and repeat this exercise

(Intermediate)

  • Using your injured leg slowly try to bend you knee by sliding your ankle back towards your bottom. Only try and move the foot backwards about 3-4 inches.
  • Move the foot forwards back to the starting position (knees straight)
  • Repeat this movement 7 times. Keep to only 3-4 inches of movement of the heel toward your bottom!
  • Move the foot forwards back to the starting position (knees straight)
  • Take a break for 1 minute and repeat this exercise.
  • Gradually repeat this exercise moving the heel about 5-6 inches towards your bottom!

Early Stage of Exercise

Reps Sets Time (seconds)
5 2 2 minute break between sets

Intermediate stage of Exercise

Use a weight ball or medicine ball

Reps Sets Time (seconds)
7 2 1 minute break between sets

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you do feel pain or are worried that you are not doing this exercise properly then call 01522 511834 to make an appointment see one of our highly trained practitioners

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