rehabilitation medic for knee and leg exercise program

7/27/2019 Rehabilitation Medic for Knee and Leg Exercise Program

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The University of West Alabama Athletic Training & Sports Medicine Center

Station #14, UWALivingston, AL 354!

"!5$5"345! http://at.uwa.edu

KNEE AND LEG EXERCISE PROGRAM

These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strengthand flexibility of the involved leg. This exercise program must be performed on a regular basis to regain andimprove lost muscular strength, endurance, and flexibility; thus a consistent effort on your part is required toobtain the maximum benefit from the exercise program outlined.

When correctly performed all of these exercises may be accomplished without difficulty. You may notice somemuscular fatigue and soreness for the initiation of the exercise program, but this should be distinguished from pain. n addition, there should not be any increase in pain or swelling. These signs may indicate too muchactivity too fast, and necessitate that you consult with your doctor, athletic trainer, or physical therapist

!. PATELLAR MOBILIZATION: With leg straight and thigh musclesrelaxed, place a finger of each hand on either side of patella "kneecap# andgently move the kneecap up and down for !$% minutes. &erform '$( timesdaily.

R A N G E O F M O T I O N E X E R C I S E S :

%. PASSIVE KNEE FLEXION: )eated, use the uninvolved leg to move theinvolved leg through the range of motion.

To bend the knee* place the ankle of the uninvolved leg over the shin of your

involved leg and push back as far as possible. +old ! seconds. -elax for! seconds. -epeat times.

To straighten* hook the foot of the uninvolved leg behind the involved leg/sankle and guide you involved knee straight without contracting yourquadriceps. 0egin with min., progressing to min. &erform '$( times daily.

3. PASSIVE KNEE EXTENSION TO ZERO:1. )traighten leg by sliding heel downward with your involved foot. 2se

hands to put pressure on leg above patella, try to make the knee asstraight as possible. +old ! seconds. &erform min., daily.

0. &lace towel roll under heel, and allow involved leg to straighten with theassistance of gravity, and gentle pressure from your hands. +old seconds. &erform min., times daily.

3. &lace a pound weight on the thigh above the knee. &erform min., times daily.

'. HEEL SLIDE: 0end your knee as far as possible using the hamstrings.4rasp the lower leg with both hands and gently pull heel toward buttocks.+old seconds. -elax. &erform min., times daily.

http://at.uwa.edu/

http://at.uwa.edu/



(. ACTIVE ASSISTED KNEE FLEXION: )it in a chair with involved footflat on floor. )lide foot back as far as possible using hamstring muscles.5eep foot stationary, slide hips forward over your foot. +old seconds. -elax seconds. &erform min. times daily.

6. KNEE FLEXION PULLEY* )eated, with pulley secured to back of chair,slide the involved foot back as far as possible. 4rasp handle of pulley ropeand pull gently to bend knee further back. +old seconds. -elax seconds. &erform min., times daily.

I S O M E T R I C S!. QUAD SETS* With leg as straight as possible and heel resting on a firm

surface "floor or table#, tighten the front thigh muscles "quads#, trying to pullthe patella toward you. +old for ( seconds contracting your muscles as tightas possible. 3ompletely relax the thigh and rest 7 seconds. -epeat ( times.This exercise should be performed throughout the day and may be performedstanding, sitting, or lying down.

%. MULTI-ANGLE ISOMETRICS: )eated, place your foot against the wallwith your knee bent to 8 degrees. 4ently push into the walls as if to kick

out. +old ! seconds, relax ' seconds. -epeat exercise a 8, 6 and 7degrees of knee flexion. &erform sets, repetitions, timesdaily.

7. HIP ADDUCTION: &lace a rolled towel, pillow, or small rubber kickball between thighs. )quee9e legs together tightly, holding ! seconds. -elax,resting ' seconds. &erform sets, repetitions, times daily.

'. CO-CONTRACTIONS* While sitting with the involved knee slightly bent,tighten both the front "quads# and back "hams# thigh muscles at the same

time :digging the heel of your foot downward. 3ontract your muscles astight as possible, holding for ! second. -elax, resting ' seconds. &erform sets, repetitions, times daily. 3o$contractions may bemodified by performing each set with the knee bent at different angles, asdescribed in multi$angle isometrics.

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I S O T O N I C S1. STRAIGHT LEG RAISE (SLR: <ying on your back with involved knee

bent 8 degrees tighten the quadriceps as in a quad set. 5eeping your legstraight, lift your heel until the thigh reaches the approximate level of theuninvolved thigh. +old for 6 seconds and slowly lower leg down.3ompletely relax the thigh and rest ' seconds. &erform sets, reps, times daily. 0egin with lbs., gradually increasing to lbs.

!. ADDUCTED SLR: <ying on involved side either* a# bend the good leg upso its foot is in front of the involved leg, or b# place the uninvolved leg on theseat of a chair. <ift the involved leg upwards approximately 6 inches. +oldfor 6 seconds. -elax ' seconds. &erform sets, reps, timesdaily. 0egin with lbs.* gradually increasing to lbs.

". ABDUCTED SLR * <ying on uninvolved side, lift the involved leg towardsthe ceiling without rotating the leg outwards. +old 6 seconds relax 'seconds. &erform sets, reps, times daily. 0egin with lbs., gradually increasing to lbs.

#. PRONE SLR: <ie on your stomach with folded towel under the thigh =ustabove the knee, perform a quad set and keep the leg straight while lifting theleg approximately 6 inches backwards from the hip. +old 6 seconds, relax 'seconds. &erform sets, reps, times daily. 0egin with lbs, gradually increasing to lbs.

$. %&-"' DEGREE KNEE EXTENSION: While seated, slowly extend theinvolved leg out to a '( degree angle. +old 6 seconds. )lowly lower tostarting position. &erform sets, reps, times daily. 0eginwith lbs., gradually increasing to lbs.

%. KNEE EXTENSION (FULL: While seated, slowly extend the involvedleg until straight. +old 6 seconds. )lowly lower to starting position.

&erform sets, reps, times daily. 0egin with lbs.,gradually increasing to lbs.

11. HAMSTRING CURLS:1. P)*+: <ie on your stomach with a folded towel under the thigh =ust

above the knee. 0end the knee slowly bringing your heel toward your buttocks. +old 6 seconds. &erform sets, reps, timesdaily. 0egin with lbs., gradually increasing to lbs.

0. S,*/*0: standing straight with thigh resting against table or wall,slowly raise heel up toward buttocks. +old 6 seconds. )lowly lower tostarting position. &erform sets, reps, times daily.

0egin with lbs., gradually increasing to lbs.

13. HIP FLEXION* )eated, slowly lift your bent knee toward your chest +old6 seconds. . )lowly lower to starting position. . &erform sets, reps, times daily. 0egin with lbs., gradually increasing to lbs.

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1'. STATIC EIGHT LOADING: )itting on edge of a chair with involvedleg straight and foot resting on floor. Tighten the quadriceps as in a quad set.5eeping leg straight, raise leg until parallel with floor. +old for 6 seconds.)lowly lower to floor. -est ' seconds. &erform sets, reps, times daily. 0egin with lbs., gradually increasing to lbs.

12. LEG PRESS: n a lying or seated position, with your feet flat on thefootrest of the machine, slowly extend your knee from degrees. +old7 seconds. )lowly return to resting position. &erform sets, reps, times daily. 0egin with lbs., gradually increasing to lbs.

1%. RESISTED PLANTAR FLEXION: With leg as straight as possible, loopa towel around the ball of the foot, holding the ends of the towel with bothhands. &ush foot downward, providing resistance with the towel. &ause and pull foot back as far as possible, stretching the 1chilles tendon. &erform

sets, reps, times daily.

!1. HEEL RAISES: )tand with feet straight using a wall or table for balance.&ush up onto toes lifting heels off floor. +old for 6 seconds. )lowly lower.-elax two seconds. &erform sets, reps, times daily.

C L O S E D

C H A I N E X E R C I S E S

!. 1. STATIONARY CYCLING: 1d=ust seat height so that involved leg isalmost straight when the ball of foot is on the lowest pedal. Tension set to

allow minimum to moderate resistance. 0egin cycling min., progressing to min. as tolerated.

%. MINI SQUATS: )tand with feet shoulder width apart and slightly rotatedoutward. 0end knees to 7 degrees. +old 7 seconds. )lowly straighten to!( degrees. -epeat min., progressing to , times daily.

A. With >lastic Tubing* &erform as above while standing on tubing and providing resistance by holding tubing at waist level. -epeat min., progressing to , times daily.

7. STEP UPS: )tand sideways with the involved leg toward a step. &lace theinvolved foot up on the step. <ift the body weight with the involved leg andlet yourself down, slowly and deliberately. You should land on theuninvolved heel and lift off the uninvolved heel. 0egin with inch step progressing to inch step as tolerated. 0egin with ! min., timesdaily.A. /, E45,/6 T78/*0: &erforms as above while in=ured leg stands on

tubing and providing resistance by holding tubing as high as possible.0egin with inch step progressing to inch step as tolerated.0egin with ! min., times daily.

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". POOL ALKING9 RUNNING:A. 4/*0: in chest high water begin walking widths forward and

backward for min., progressing to mins. timesdaily.

B. R7**/*0: n chest high water with normal running form run widthsforward and backward for min., progressing to mins. times daily.

(. ALKING: 1t a normal pace begin walking on a level surface for min. progressing to mins. times daily. 1ll activity should be performed without pain, limp, or swelling.

#. RUNNING PROGRAM:A. ?ogging* 0egin on flat surface with distance gradually

progressing to distance as tolerated. 1ctivity should be performed without pain, limp, or swelling.

B. )prints* 0egin with yard sprint, at speed, for repetitions, progressing to yards, at speed, for repetitions.

C. @igure A/s* 0egin with yard pattern, at speed, performing sets of repetitions. &rogress to speed, sets of repetitions as tolerated.

F L E X I B

I L I T Y

!. HAMSTRING STRETCH: )traighten supported leg with the opposite legoff the side of a table or bed. )lowly lean forward bending only at the hip =ointuntil you feel a stretch in the back muscles of your thigh "hamstring#. +old for ! seconds, repeating times, times daily with each leg. &erformstretch with chin up, back straight, and without bouncing.

%. QUADRICEPS STRETCH: +olding on with one arm for balance, grasp foot of the in=ured leg with your hand and bring heelto buttocks. While standing up straight slowly extend your leg backwards, maintaining hold of your foot. +old ! seconds.

-epeat repetitions, times daily with each leg.

3. ACHILLES STRETCH:A. )tand and lean into a wall with your weight on your heel and back knee

straight. 5eep feet pointed straight ahead. )lowly lean forward until youfeel a stretch in the back of your calf "gastrocnemius#. +old ! seconds.-epeat times, times daily with each leg.

B. )tand and lean into a wall with your weight on your heels and kneesslightly bent. )lowly lean forward until you feel a stretch in the back ofyour calf "soleus#. +old ! seconds. -epeat times, daily

with each leg.

I C E

1. 1pply ice to the front and back of the in=ured area for mins., times daily, including:

before rehabilitation after rehabilitation end of day

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rehabilitation medic for knee and leg exercise program

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