Accelerate your recovery! 💨 Do these exercises daily in this sequence while waiting for your physiotherapy appointment. 📅
#1 Sitting Heel Slides
Reps: 5 Sec hold, 20-30 Reps, 1-2 Sets
Frequency: Twice Daily
Purpose: Stretch gastrocnemius muscles to allow full extension of knee
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#2 Supine Quads Set
Reps: 5 Sec hold, 20-30 Reps, 1-2 Sets
Frequency: Twice Daily
Purpose: “Waking up” the quadriceps muscles that are inhibited after any knee injury.
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#3 Straight Leg Raises
5 Sec hold, 20-30 Reps, 1-2 Sets
Twice Daily
Purpose: Training the quadriceps muscles that are inhibited after any knee injury.
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Videos and instructions from Medbridge.