4. Quadriceps Stretch - Stand sideways to a wall, about an arm’s length away from the wall, with your injured leg towards the outside. Facing
straight ahead, keep the hand nearest the wall against the wall for support. With your other hand, grasp the ankle of your injured leg and pull your
heel up toward your buttocks. Do not arch or twist your back. Hold this position for 30 seconds.
Repeat three times.
This may also be done while laying on the opposite side and grasping the ankle of the affected leg. Do not arch or twist your back. Hold this position for 30 seconds. Repeat three times.
Alternative Quadriceps Stretch - Place affected leg on a sturdy chair or low stool, and place opposite hand on a wall to the side of you. Slowly bend front leg, hold for 30 seconds, repeat 3 times.
5. Vastus Medialis Oblique Quadriceps Sets - Sit on the oor with your injured leg straight in front of you. Press the back of your knee down while tightening the muscles on the top of your thigh. Concentrate on tightening the muscles on the inner side of your kneecap. Hold this position for
5 seconds. Complete 3 sets of 10.
6. Straight Leg Raise - Sit on the oor with theinjured leg straight and the other leg bent, foot aton the oor. Pull the toes of your injured leg toward you as far as you can, while pressing the back of your knee down and tightening the muscles on thetop of your thigh. Raise your leg six toeight inches
off the oor and hold for 5 seconds. Slowly lower it back to the oor. Complete 3 sets of 10.
7. Leg Lifts - Abduction - Lie on your uninjured side and place leaning on the elbow of your uninjured side and using the arm of the injured side in front of you to stabilize your body. Slowly with the injured leg up, hold for 5 seconds then lower slowly. Be sure to keep your hips steady and don’t roll forwards or backwards. Complete 3 sets of 10.
8. Abduction - Lie on your injured side with your top leg bent and at foot placed in front of the injured leg, which is kept straight. Raise your injured leg
as far as you can comfortably and hold it there for 5 seconds. Keep your hips still while you are lifting your leg. Hold this position for 5 seconds, and then slowly lower your leg. Complete 3 sets of 10.
9. Prone Hip Extension - Lie on your stomach. Squeeze your buttocks together and raise your injured leg 5-8 inches off the oor. Keep your back straight. And the hip of the leg you are lifting on the ground. Hold your leg up for 5 seconds, and then lower it. Repeat 10 times. Do 3 sets of 10.
Do not let your hip roll open as you lift your leg.
10. Clamshells - Lie on your side with your knees slightly bent, keeping your legs and ankles together. Open and close your knees like a clam by lifting your top knee up until its parallel with your hip. Keep your feet together throughout the exercise, move slowly and controlled as if someone is pushing against your knee while you are pressing it up. Complete 3 sets of 10.
11. Sidesteps with Theraband - Place theraband around your ankles and lower down into a
half squat with knees bent and toes pointing forwards. Step to the right with your right foot while staying low in your squat position, then bring your left foot in. Repeat 10 times in each direction. Do 3 sets.