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EXERCISES PROGRAM

(Exercises to be done 3 times per day)

1 (0-2 weeks):
Goals:

  1. Control Swelling

    2. REST by minimising the activity that makes the swelling worse, such as excessive walking

    ICE – 15 to 20 minutes, 4 times per day

    COMPRESSION – Wear tubigrip during the day can help to reduce swelling

    ELEVATE – rest as frequently as you can with your leg up on a bed/couch with the knee above the level of your heart to aid in reducing the swelling at the knee

  2. Mobility
    Achieve correct gait, FWB.
  3. Exercises

    4. Achieve full passive extension (straighten out flat)

    Achieve full flexion (bending of the knee) – may be limited by swelling

Hamstring Stretch

With hands behind the knee, pull the knee towards the chest until a comfortable stretch is felt in the hamstring. Hold 30 seconds. Repeat 2 times per set.

Gastrocnemius Stretch

Keep the knee straight, with toes onto the wall or step lean forward to bring the knee towards the wall. Hold 30 seconds. Repeat 2 times per set.

ITB Stretch

Cross leg behind, reach up and across to form a “C” shape. Feel the stretch down the side of the leg and trunk. Hold 30 seconds. Repeat 2 times per set

Knee Flexion in Sitting

  1. Gently bend your knee towards you (you can use a towel to assist this)
  2. Hold at the comfortable limit of flexion for 5 seconds.
  3. Straighten your knee slowly
  4. Continue slowly 10 times.

Heel Lifting

  1. Sit with a rolled-up towel under your knee and the thigh rolled outwards slightly.
  2. Place fingers on inner thigh just above kneecap to feel quadriceps/Vastis medialis muscle contracting.
  3. Lift the heel off the bed and tighten the quadriceps.
  4. Hold contraction for 5 seconds, and rest for a few seconds.
  5. Repeat 3 x 10 times.

Patella Mobilisation

With the knee straight and relaxed, gently move the kneecap from side to side

Quad Sets/Extension

  1. Sit your leg straight.
  2. Press the back of your knee downwards by tightening the muscle on the front of your thigh.
  3. Hold for 5 seconds.
  4. Repeat 3 x 10 time, 6x a day

Exercise Bike

As soon as you're able start stationary cycling. Start with no resistance gently for 5 minutes

Standing Balance

When COMFORTABLE start standing on one leg Try to maintain your balance for as long as possible up to 30secs

Heel Raises

Stand with weight equally through both legs Without leaning forward rise up onto your toes 2x10 reps

Double Leg Bridging

Once you have regained full movement in your knee and it is no longer swollen (>1 week) begin this exercise Keeping the weight through your heels raise your bottom off the floor. Hold 30s, 3 reps 2 sets