Stage Two Exercises

Increasing the strengthening exercises mostly involved just building up the stage one exercises by increasing the number of holds and repetitions. The following have also been added to the routine.

Short arc quads

This is the next stage in the quads regime and aims towards achieving the straight leg lift (below). The idea with this one is to raise the knee using a wedge (rolled up pillow or towel will do) preferably on a solid surface and then to push the knee into the wedge in order to try to raise the foot. Once the lift is achieved, hold for 5 seconds and slowly lower, keeping control of it as you lower it down. 

Straight leg raises

See separate post on this one. But basically it goes like this ... flex ankle upwards, push knee down into bed to lock leg straight, then raise your foot until the leg lifts off the bed. Try to raised it about 10 inches off the bed, hold for 5 seconds, then lower slowly back down. Try not to let the leg bump back down, this one's about control. Repeat 5, then 10, etc.

Full arc extensions

This one builds on the short arc and helps to make the straight leg raises become easier by working on the quads again. Sit on a firm chair with leg bent at 90 degrees. Slowly start to raise leg, aiming to get it straight out in front of you (you may not make it that far at first). Hold for 5 seconds, repeat 5-10 times. Increase reps and holds as it becomes easier.

Standing wall slides 

This one will work the quads and improve lower leg strength. Stand near wall, feet slightly apart. Place your hands on the wall for support (but don't lean on them), slowly slide up and down 10 times. Progress to holding for 5, repeat 10 etc. You don't need to bend too far to begin with, just as far as is comfortable. Try not to lean to one side, favouring the good leg - I did this, and its apparently "cheating"!

Early Stage Rehabilitation Exercises

These are the exercises I've been given to do so far.

All of them are carried out sitting upright in bed with my back supported and my "good" leg flexed up for support.

I have no idea what the official "names" for these exercises are, so I've just made up my own!

1. Ankle Circles

• Circling the ankles clockwise and anticlockwise, 5 times each way to warm up

2. Ankle Stretches

• Pull my foot backwards towards me until I feel the stretch in my calf muscle, hold for 5 seconds, release, then point toes forward away from me as far as possible, hold for 5, release. Repeat 5 times.

 

• An extenstion to this when the ankle needed extra work was to use a ribbon (or other non-elasticated object such as towel) to hook under the foot and use to pull my foot backwards towards me, hold for 5, release.

3. Knee presses

• Push the back of the knee down into the bed/sofa/floor. Hold for 5. Repeat 5 times. I find it useful to place a rolled up towel, pillow or even hand underneath the knee to give something to press down onto, it helps to get the exact movement that you need to work the correct muscle in the correct way.

4. Knee presses with quad squeezes

• Flex foot backwards, push back of knee down and squeeze quad muscle at top of thigh. Hold for 5. Repeat 5 times. (I'm not sure if this exercises my quads or my bum more, but either way it has to be beneficial!).

5. Supported Heel Slides

• I only move onto these after I've done the exercises above so that my leg is sufficiently warmed up. Place a plastic bag or something slippy underneath my heel. Someone holds my foot in one hand and slides the other underneath my knee for support. Slowly pull my heel back towards me, hold for 5 (if possible), then slide heel back down. Flex ankle to help release the stretched muscle. Repeat 5 times. REST!!!
• See diagram below - plus hands for support

6. Unsupported Heel Slides

• Like it says on the box ... as above, but without the support. I find that I can't achieve as much bend like this, but still do them as I feel its building my confidence and quad strength even if its not improving the ROM.

* At the moment I am just doing 1/2 sets of each exercise during each "workout", depending on how sore and/or tired I am. I am trying to do at least some of the exercises every couple of hours for now.

(Diagrams in this post are credited to the websites they are linked to)