So this is already week 5 of physiotherapy, and I feel my leg getting stronger. There is 1 new exercise this week, and it is the reverse hip abduction.
Started off with a bike exercise again, this time resistance 3, for 10 mins, min RPM 80.
Thereafter, the following exercises started, with increased weights.
This exercise is basically the same as the one from week 1. Use a towel to bend my heel up to 90 degrees or slightly more. Do 10 x 10 sec. Do this exercise just once per day.
2. Hamstring Stretch
This is also an exercise from week 1 rehabilitation. But I was told to do it different. I now use my left leg to place on my right to stabilize my right knee before I stretch. Do 5 x 30s. Do this exercise just once per day.
3. Knee Extension Stretch
Knee Extension Stretch
This exercise was from week 2. Wrap a towel over your foot and lift your leg up straight. Once the leg is lifted, exert force on your knee downwards. Do 10 x 10 sec. Do this exercise just once per day.
4. Tightening Quads
There was a break from last week where I didn’t have to do this. Now this exercise is back. Do 10x10s.
5. Straight Leg Raise
Straight Leg Raise
Straighten the leg and press the knee down onto the bed. Thereafter, in this position, lift your leg up straight and hold for 10 sec.
Over the last week, the pain got less and I could do it easier. This time, add a 10 pound weight to the leg.
Do 10 x 10 sec + 15 lbs.
6. Hip Abduction
This is to basically work the ass muscles. Lying on your side, straighten your leg and lift it up, before swinging it slightly behind you. You’ll be working your ass muscles.
Do 10 x 10 sec + 15 lbs.
7. Hip Abduction Reverse (new this week)
Hip abduction reverse
This exercise is basically a reverse hip abduction, where you will raise your leg up to train your hip muscles. Do 10 x 10 sec.
8. Heel Raise
This exercise is to work your calf muscles, and it’s from week 1.
Single leg raise (the leg which is operated on): 40x
9. Wall Squat
Back against a wall, feet shoulder width apart. Bend till your leg is 90 degrees. You should be working out your quads.
Do single leg wall squat, 10x10sec.
Do lunges. Start with the lunge position as shown above. Then do 10 times. Ensure that the knee is not rocked in a forward and backward motion as this is very bad for the knee cap.
DO 30 times + 15 lbs weights.
11. Seated Squat
This exercise is to work your quads as well. With your butt above a chair, bend your legs in a squat till your leg is 90 degrees. Ensure you work your quads and not using the movement of your leg to bend your body down.
Do 30 times + 15 lbs weights.