Hip /Knee/Ankle Exercises

Stand with your feet hip-width apart. Place the heel of your affected leg in front of your body so your knee is straight, your foot is flexed and your toes are pointing up towards the ceiling slowly bend your other leg until you can feel a stretch in the back of your affected leg.  Place your hands on the front of your thigh for support.

Do this exercise standing next to a wall or table if you were are ever unsteady on your feet. Slowly raise one leg off the floor so you are balancing on one leg.  You can soften the knee of your standing leg if you wish hold this position you should feel the leg working.

What is needed: A chair and resistance band Loop some theraband between a chair leg and the ankle of your affected leg. Start with your feet together or just slightly apart raise your leg behind you keeping it straight. Try to maintain a neutral posture throughout and avoid any excessive leaning. Hold for a couple of seconds before returning into a starting position.  

What is needed: A chair and resistance band Use the back of a chair or table for balance. Tie a resistance band to the chair leg and around your affected leg. Keep your hips facing forward and your back straight swing your affected leg out to the side keeping your knee straight you can do this exercise with or without a resistance band depending on difficulty.  

What is needed: Bed/Flat surface Lie on your side with your knees bent and your hips stacked one on top of the other. Keep your ankles together while slowly raising your top knee off your bottom knee. Hold this position for a couple of seconds and then slowly lower your knee back down to the starting position Only open the knee as far as you can without letting the hips rock back.

What is needed: Bed/Flat surface Lie down with your knees bent and feet flat on the bed. Keep your arms at your side with your palms facing down. Lift your hips off the bed until your knees hips and shoulders form a straight line hold your bridge position for a couple of seconds before slowly lowering back down to the bed.

What is needed: A bed/flat surface and some resistance band Tie some resistance band around the top of your affected foot and anchor it away from you pull your ankle and foot towards you against the resistance of the band.