Lie on your back with one knee bent, foot on the floor, and the other leg straight.

Transcription

1 1. Strengthening Glutes Lie on your back with one knee bent, foot on the floor, and the other leg straight. Contract your abdominal muscles and your buttocks while lifting your buttocks off the ground until your trunk is aligned with your supporting leg. keeping the pelvis up, move the straight leg up and down keeping the knee straight and the body aligned with the supporting leg. Sets: 2 Repetition: 10 Hold: 5 sec. 2. Leg lifting Lie on your back with your uninvolved knee bent. Tie a weight around the ankle of the affected leg. Raise your leg to 45 degrees keeping it straight. Slowly lower your leg to starting position and repeat. If you have preexisting lower back pain or injury, discuss with your physio prior to performing this exercise. Likewise, if you experience any lower back pain while performing this exercise, give it a rest and continue on with your other exercises. Sets: 2-3 Repetition: 8-10 Frequency: 2 times per day

2 3. Squat Stand in front of a counter or chair and hold onto the countertop or chair for balance. While maintaining your back straight and your hips above the level of your knees, slowly lower your body into a semi-squat position without leaning forward and keeping your heels in contact with the ground at all times. If when you look down you can no-longer see your toes, you have gone far enough.if you notice any increase in knee pain during or after this exercise, rest and focus on the straight leg raise (as previously documented). 4. Knee bending Stand with your back straight and your feet at hips width. Transfer your weight to your unaffected leg and bend the other knee to bring thefoot towards your buttock without arching the lower back or move the knee forward. Lower your foot slowly and repeat. Alternate to the other side. 5. Calf strengthening Stand on one foot (good foot, not the one which is to be operated on) next to a chair or table. Come onto the toes of one foot without bending the knee. Return to initial position and repeat. Sets: 2-3 Repetition: 8-10 Frequency: 2 per day

3 6. Sit to stand practice Stand in front of table with a chair behind you. Hold table as needed while you slowly sit back into chair keeping back straight, and bending at the hips only (no round back). Then, you stand back up, bending at the hips, pushing through heels activating the gluts and the abdominals. Repeat. Sets: 1 Repetition: 8-10 Frequency: 2 times per day 7. Strengthening Triceps Sit on a chair or the edge of the bed. Place the hands on the edge of the chair or bed. Slowly move your body in front of the chair by bending the elbows and the knees. Straighten your elbows by pushing up on the chair. Return and repeat. Sets: 1 Repetition: 3-5 Frequency: once per day 8. Calf stretch Sit down with one leg outstretched and the other bent. Place a strap or towel around the ball of your outstretched foot and hold the ends of the strap in your hands. Pull up against the strap until you feel a stretch at the back of your leg. Maintain the position and relax. Repeat the above with your knee slightly bent.

4 Sets: 1 Repetition: 5 Frequency: 2 times per day Hold: 10 sec. 9. Hopping practice After your operation, you may need to be able to hop on one leg to keep the weight off your operated foot. It is important that you practice hopping before you come in to hospital for your operation. Standing close to a bench top which you can touch for balance, shift your weight onto your good leg (the one which is not going to be operated on). Practice small hops up and down. Referring to the diagram, a 30% height is enough. Rest and repeat 5-10 hops. This exercise is designed to strengthen key muscles which will assist your mobility and independence following your operation. It will also improve your balance and increase your confidence. 10. Balance Stand in front of a counter. Lift the foot you are to have the operation on off the ground so as to stand on one foot. Try to keep standing without holding on. Hold for 15 seconds. Rest for 10 seconds. Repeat up to 8 times in any one session.

5 11. Walking on Heels Stand up straight with a table or chair beside you Lift your forefeet up so as to stand on your heels Lower your forefeet. NOTE: Do not bend forward at the hips while you lift your forefeet. Keep your bodystraight With your weight on your heels, try walking on your heels. Try walking 4-5 metres before turning around and repeating. 12. Elevation Following your operation, it is going to be extremely important to elevate your leg on pillows to minimise swelling, maximise comfort and optimise healing.