1.
Quad Set
HOW TO: Begin in long sitting with one leg bent, foot flat on the floor and your leg to be exercised laying as flat as possible. Tighten your quad to push your knee down into the floor further straightening your leg. Hold and repeat as prescribed. Be sure not to lift your thigh off the floor.
COMMENT: Be sure not to lift your thigh off the floor.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 2
Short Arc Quads
HOW TO: Lie on your back with both of your knees bent and resting over a foam roll. Slowly straighten one knee. Hold as directed. Slowly lower leg to starting position. Repeat as directed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 2
2.
3.
Isometric Hamstring Set
HOW TO: Lie on your back on a bed or firm surface with your affected knee bent and heel resting on bed, toes pointed toward the ceiling. Engage your lower abdominal muscles to ensure that your pelvis stays in a neutral position. Press your heel into the bed. Slowly increase the tension in your hamstring until you are pressing about 50% of your available strength without any increase in your pain levels. Then slowly relax. Repeat as directed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 2
Straight Leg Raise (SLR)
HOW TO: Lying on your back with knees bent and feet flat on the floor, straighten the leg you wish to exercise. Start by contracting the muscles on the front of your thigh. While keeping these muscles tight and knee straight, lift your leg off the ground until your knee is at the height of the other knee. Slowly lower it back to the floor. Repeat as directed.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 2
4.
5.
Supine Hamstring Stretch with Belt
HOW TO: Begin in sitting with the knee you intend to stretch straight. Place a belt around your foot and hold on with both hands. Lay back and begin lifting your leg up, keeping your knee straight. Use the belt to provide a comfortable stretch behind the back of your leg and knee. Hold as directed. Repeat as directed.
Sets: 3
Hold: 30 seconds
Times Per Day: 4
Supine Heel Slide with Strap
HOW TO: Begin lying on your back with a strap looped around your foot on the affected side. Grasp the strap and pull so your foot moves towards your buttock and your knee bends into a stretch while keeping your heel in contact with the table. Pull until you feel a moderate stretch and stay within a tolerable pain level. Hold for prescribed amount of time then slowly lower back the starting position. Repeat as prescribed.
Tip: Be sure to keep your foot and knee in line with your hip
4.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 4