Date Date

4. Leg Press – isometric

Single leg push into wall / gym ball. Hold for 5 seconds, avoid full
extension.

5. Treadmill
a. Walking forwards
b. Walking backwards
c. Walking sideways (both unaffected and affected leg
leading)
d. Running
e. Running backwards
6. Step Downs
1. Step ups a. Standing on step, facing forwards. Stand on affected leg,
g. Stand on step with affected leg, step on and off with unaffected lower unaffected leg to floor. Touch the floor and return
leg to step.
h. Stand on step with affected leg, step on and off with unaffected b. Standing on step, facing forwards. Stand on affected leg,
leg. Add external weight (e.g. dumbbells). lower unaffected leg to floor. Touch the floor and return
i. Place balance mate on step – stand on mat with affected leg. to step. Add external weight (e.g. dumbbells)
step on and off with unaffected leg c. Standing on step, facing forwards. Stand on affected leg
j. Place balance mate on step – stand on mat with affected leg. on balance mat, lower unaffected leg to floor. Touch the
step on and off with unaffected leg. Add external weight (e.g. floor and return to step.
dumbbells). d. Standing on step, facing forwards. Stand on unaffected
2. Leg extensions leg, lower affected leg and step onto balance mat. Hold
Sit on bed with towel under knee. Lift the leg to straighten the knee fully. balance and return to step.
Add ankle weights to increase difficulty. e. Standing on step, facing forwards. Stand on unaffected
3. Isometric Hamstring leg, lower affected leg and squat, then straighten on
3.1 Sitting – with knees bent to 90 degrees and heels digging into the bed. affected leg.
Hold contraction for 5 seconds. f. Standing on step, facing forwards. Stand on unaffected
3.2 Progress to long lever isometric holds leg, lower affected leg and hop immediately on spot –
3.3 Progress to long lever isometric holds on gym ball hold position on landing
3.4 Isokinetic Contraction. Progress to prone lying, with theraband
around ankles.
3.5 Isokinetic Contraction. Bridging with gym ball – add hamstring curl.
Date SIDE DIPS Date
7.1 Facing sideways on step. Stand on affected leg and lower unaffected to
floor touch and return. WALL SLIDES
7.2 Facing sideways on step. Stand on affected leg and lower unaffected to 10.1 Wall slide to 90⁰ at knees, both feet on floor.
floor touch and return. Add weight or external load eg. Dumbbells 10.2 Wall slide on affected leg only.
7.3 Facing sideways on step. Stand on affected leg on a balance mat, lower 10.3 Wall slide with gym ball behind back.
unaffected to floor touch and return.
CALF RAISES
7.4 Facing sideways on step. Stand on affected leg on a balance mat, lower
11.1 Standing on edge of step lower then lift heels to go onto toes. Add
unaffected to floor touch and return.
weight, external load.
7.5 Facing sideways on step. Stand on unaffected leg, step down onto balance
11.2 Standing on edge of step on affected leg only lower then lift heels to go
mat with affected leg and hold balance on affected leg.
onto toes. Add external load.
7.6 Facing sideways on step. Stand on unaffected leg, step down onto
11.3 Two footed jump on spot ‘toes bounces’.
affected leg and squat then straighten on affected leg.
7.7 Facing sideways on step. Stand on unaffected leg, step down onto
11.4 Two footed 90⁰ jump.
affected leg immediately hop on spot and hold position on landing.
11.5 Two footed 180⁰.
TRAMPET 11.6 Affected leg 90⁰ hop.
8.1 Walking on spot with high knees.
8.2 Standing on affected leg balance in place, do this knee bent and straight, 11.7 Affected leg 180⁰ hop.
eyes open and closed.
8.3 On affected leg, squat and straighten 11.8 Affected leg forwards hop.
8.4 Step forwards onto trampet with affected leg and hold position, repeat
stepping on sideways. 11.9 Affected leg sideways hop.
8.5 On affected leg hop on the spot.
LUNGES
8.6 Hop on affected leg and turn 45⁰ land and hold.
12.1 Forward step onto affected leg.
BRIDGING
12.2 Step forward onto a balance mat with affected leg ‘lunging’.
9.1 Knees bent 90⁰ lift hips off floor until thighs and trunk are parallel.
9.2 With affected leg bent 90⁰ and unaffected leg out straight and held off 12.3 Step sideways onto affected leg keeping body and knee facing forwards.
ground, lift hips off floor until thighs and trunk are parallel.
9.3 With affected leg bent 90⁰ foot on a balance mat and unaffected leg out 12.4. Step sideways onto a balance mat with affected leg ‘lunging’ keeping body
straight and held off ground, lift hips off floor until thighs and trunk are and knee facing forwards.
parallel.
9.4 With affected leg bent 90⁰ foot on a gym ball and unaffected leg out 12.5. Standing on affected leg reach forwards with unaffected leg as far as possible
touch toe down and return. Repeat out to sides and behind.
straight and held off ground, lift hips off floor until thighs and trunk are
parallel. 12.6. Standing on affected leg on a balance mat reach forwards with unaffected
leg as far as possible touch toe down and return. Repeat out to sides and behind.