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Exercises for the rehabilitation of the Lower
Limb
1. Squats
Correct alignment- Should be
able to see toes over knees on flexion of knee joint. The patella should be
in line with the second toe.
- Squat touching
just the knees with hands 15 times
- Squat touching
calves with the hands 15 times
- Squat touching
the ankles with the hands 15 times
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- 1 legged squats
using the good leg first
- Flex the injured
knee and squat down on good leg (3X 10 sets)
- Flex the
uninjured knee and squat on the injured leg (3X 10 sets)
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This exercise develops
the quadriceps, hamstrings, gastrocnemius and gluteus maximus strength
2. Tubing Walk
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Start position:
Stand with feet shoulder width apart with Theraband tied around both
legs in a giant loop.
Exercise action:
With knees slightly flexed, Step forward with one foot at a diagonal;
alternate feet.
This develops
lower-extremity strength and balance and should not be used in post
operative non-weight bearing situations.
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3. Hamstring
Bridges using a Swiss Ball or chair
Start Position:
Lying supine with feet on top of the ball/chair with arms out at right
angles to the body. The exercise can be made more difficult by placing
the arms closer to the body or on the chest.
Exercise action: While
tightening the abdominals to maintain good core stability bring the hips up from
the floor with both feet on the ball and maintaining good body alignment, don’t
let the back arch by focussing on tightening the gluteal muscles. (3X 15 sets).
Progress to lifting
one leg of the ball to perform a single legged bridge. Start with the
non injured leg first. (3 X 10 sets each leg).
This exercise
develops good hamstring and gluteal strength as well as trunk stability.
4. Knee extension
using Theraband
Start position: Tie
Theraband around leg level with the popliteal fossa and a table leg or something
similar.
Exercise action: Flex
the knee about 30 degrees and then fully extend the knee: the tubing provides
resistance to the extension of the knee.
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Start position
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End position
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The purpose of this exercise
is to gain dynamic control over terminal extension of the knee in a weight
bearing position. It uses hip extensors hamstrings, quadriceps and gastrocnemius
muscles. It is and excellent exercise to help patients with knee extension
deficits and to prepare the knee for the demands of functional gait.
5. Step
down
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Start position:
Stand on a step with feet shoulder width apart and facing forward.
Exercise action:
Standing on the uninjured leg step down with the injured leg and gently
tap the floor not placing too much weight on that foot. Then push up
with the uninjured leg to return to start position. (3X10 sets) This
should then be repeated on the injured leg.
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The purpose of this exercise
is to develop hip flexor, quadriceps and hip extensor strength and stability.
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The exercise can be
repeated by stepping down laterally. This strengthens the hip flexors,
hip ab/adductors, quadriceps and hip extensors and promotes
Proprioception in the
lower extremity.
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6. The Oyster
Start position: Lie in the sideling position with knees bent and the
ankles should be together.
Exercise action: exert a force down your upper leg to your knee and then
gentle separate the knees keeping the ankles together. Hold this position for 30
seconds and then lower the upper leg until the knees make contact. Repeat 10
times.
The purpose of this exercise is to develop strength in the gluteus medius and
minimus muscles which are the hip abductor muscles. Weak gluteus medius and
minimus muscles can cause poor knee alignment on squatting.
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