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Intermediate lower limb exercises

This resource has been designed to help you remember the exercises your physiotherapist taught and practiced with you.

The exercises should be done slowly and smoothly. You may still have a bit of pain or discomfort doing these after your surgery or injury. If the pain limits your ability to do your exercises, then timing them around your pain relief may be helpful. However, if pain becomes worse please seek advice from a healthcare professional and stop the exercises.

How many times should I perform these exercises?

You should do these exercises 10 times and must be performed a minimum of 3 to 4 times a day. Make sure the exercises are staggered throughout the day.

Why have I been given these exercises?

There are many reasons why your physiotherapist has provided you with these exercises following your recent surgery or injury. It is important to understand that after some time of reduced activity, your muscles will feel weaker and your joints may become more stiff. Gradually building and stretching certain parts of the body back to previous levels will help in your rehabilitation.

The exercises provided by your therapist will be graded. It is important to only do the exercises prescribed. As you progress with the exercises, you will be given more challenging ones to do. However, the exercises will always be appropriate for your stage of rehabilitation. These exercises should done along with other activities such as regular walking and maybe an exercise bike too.

Exercises

Inner range quads

Start by lying on your back or upright position in bed.

With your leg straight place a towel or pillow under your knee. Lift your heel up from the bed making sure the back of your knee remains in contact with the towel or pillow. Hold for 5 seconds before returning back to the starting position.

Illustration of person with legs out with a rolled towel under their knee and toes flexed up

Repeat 10 times.

Straight leg raise

Start by lying on your back or upright position in bed.

With your leg straight pull your foot towards you. Raise your leg off the bed whilst keeping your foot pointing towards you. Hold for 5 seconds before returning back to the starting position.

Illustration of person laid on their back and propped up on elbows, one leg bent at knee and the other straight Illustration of person laid on their back and propped up on elbows, one leg bent at knee and the other straight and lifted

Repeat 10 times.

Knee extension

Start by sitting with the back of your knee against the chair or bed with your feet off the floor.

Straighten your leg slowly. Hold for 5 seconds before returning back to the starting position.

Illustration of person sat on chair with their knees bent Illustration of person sat on chair with one leg straightened at the knee

Repeat 10 times.

Mini squat (supported squat)

Start by standing either against a wall or in front of a high chair.

Begin to slowly lower into a seated position using the wall or arms of a chair for support. Only lower a small amount before holding for 5 seconds. Return to the starting position.

Illustration of person in front of a wall squatting and using wall as support

Repeat 10 times.

Bridging

Start by lying on your back with your knees bent as far as you feel comfortable and with your feet apart.

Make sure your feet are firmly against the surface. Push through your heels and raise your bottom upwards until your hips are level with your knees. Hold for 5 seconds before returning back to the starting position.

Illustration of glute bridge

Repeat 10 times.

Calf raises

Start by standing with your feet slightly apart.

Hold on to a secure surface for support if you need to. Push up on to your toes and hold for 5 seconds. Returning back to starting position.

Photograph of side view of person raised up onto their toes

Lie for 30 minutes.

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Disclaimer

Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.

Resource number: PT70

Resource Type: Article

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S10 2TH

United Kingdom

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