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Leg exercises

Only do these exercises if you have been advised to do them by your physical therapist.
 

Leg Exercises

Lower Extremity Exercises: Squats

Squats are an excellent way to strengthen the glutes, hamstrings, and inner thighs.

"Around the World" Leg Exercise

A great exercise series that works effectively for lower extremity stability. It is great for runners, soccer players, lacrosse players, skaters, skiers; just about everyone.

Equipment: theraband

Start: You will need to make a loop and place the knot of the loop in the door. Close the door so that the band is secure.

Take a few steps away from the door with the band placed around the right ankle (as shown) or your non-involved leg.
Face the door, or referred to as "north," and with control slowly kick back your leg. Make sure your abdominals are engaged and that your hips stay level. You will feel your standing leg doing most of the work.

Turn 180*, facing south, and proceed to kick forward with a slow and controlled motion.

Next turn east or west, and kick the leg either out or in. Make sure to turn another 180* to work the opposite motion.

To make this easier, you can tap your toe each time you kick back and progress to kicking back without a toe tap as your balance and stability improves. You can also place the band above your knee, onto your thigh, to avoid any torque in the knee. Remember to keep a soft bend in your standing leg. Repeat 3x10 each direction and each leg.

For more information, visit: www.stoneclinic.com/rehab

Wall Sits

The wall sit is a gateway to functional squatting. It is appropriate for anyone experiencing patellofemoral pain or front knee pain.

Start: Place your back against a wall with your feet out away from the wall. You will slide down the wall until you are in a sitting position. You want this to be pain-free. You should not go further than 90 degrees and make sure that your knees are aligned with your ankles.

You can perform a "Sit and Hold" and hold the wall sit for 30 seconds plus for a number of sets or you can perform multiple repetitions, 3x10.

For more information, visit: www.stoneclinic.com/rehab

Calf Stretch

A perfect stretch that will address tightness in the back of your leg.

The first stretch addresses the superficial muscle- the gastrocnemius. Position yourself near a wall or counter top, place one leg back and gently lean into the wall to take up the slack. Make sure that your toes are pointing forward and your heel is on the ground. Hold this for 30 seconds.

The next stretch is for the deeper calf muscle- the soleus. To do this, you will need to bring your back leg closer to the wall and get into a small knee bend while keeping your heel down. Lean into the wall. You will feel this stretch closer to the heel or in the Achilles tendon. Hold for 30 seconds.

An alternative is to place your toes onto the wall and then bring your body closer to the wall. You may experience a stretch in the foot as well. Hold for 30 seconds.

Remember to perform these exercises on both legs.

For more information, visit www.stoneclinic.com/rehab

Resisted Single Leg Bridge

This is a progression of the bridge. It is a great way to increase strength and stability of your legs.

Equipment: Theraband

Start: On your back with the theraband around one foot that will be in the air.

Holding the theraband, lift your hips up to the ceiling and hold for 5 seconds. Return to the ground slowly to tap your bottom down and then push back up.

Perform for 2-3 sets of 10-15 repetitions.

For more information, visit www.stoneclinic.com/rehab

Lunge Rotation

This is a more advanced version of a standing lunge. Using a weighted ball or a dumbbell, lunge forward as you twist your torso from your opposite shoulder toward the outside of the front leg.
Repeat 15 x 3 sets per leg.

Stretching: Roller Self Massaging III

Awesome self mobilization technique for shinsplints.

Starting position: place lower leg on foam roll, prop up on arms.

Ending position: roll along the anterior tibialis, the muscle in front of your lower leg.

For more information visit www.stoneclinic.com/rehab

Stretching: Roller Self Massaging I

These are great exercises for runners and cyclists to do before and after workouts.

Stretching: Hamstring

Altering the alignment of hip and pelvis is a great way to isolate medial and lateral hamstrings while stretching.

Stretching: Hip Flexor

It's important to do this stretching exercise to prevent low back, hip, and pelvis pain.

Stretching: Quadriceps Stretch

Great stretch to do at the office or after running or cycling. To make sure you feel the stretch, do a backward pelvic tilt. Hold for 30-45 seconds, taking deep breaths. Do both legs. Keep your knee pointing straight down.

Stretching: Piriformis Stretch

Great stretch for people dealing with Sacroiliac joint pain and sciatica symptoms. Good for stretching out the glutes

Knee ROM Exercises: Towel Knee Range of Motion

Knee ROM Exercise: Feet-On-Ball Roll-In

Full Body Exercise: Variation on a Side-lying Straight Leg Raise

Lower Extremity Exercises: Adductor Inner Thigh Exercise

Lower Extremity Exercise: Side-lying Straight Leg Raises

Lower Extremity Exercises: Rhythmic Quad Set

Ball Exercises: Feet On Ball Rolling

Major hamstring burner. Be sure to stretch your hamstrings after this exercise and stop if you feel any cramping.

Ball Exercises: Head On Ball Bridge with Leg Lifts

Great exercise to work both strength and balance.

Lower Extremity Exercises: Single Leg Feet On Ball Bridges

Work your way up to doing these more advanced feet on ball exercises.

Core Exercises: Side Plank With Leg Lift

The core is the most frequently overlooked part of each training program. This side leg lift specifically focus on the abductor muscles of the hip joint while require core muscle stabilization. Efficient! Check out the fitness and rehabilitation programs at The Stone Clinic in San Francisco, an internationally recognized destination orthopedic and sports medicine clinic. http://www.stoneclinic.com/rehabilitation-protocols

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Kevin R. Stone · Jonathan R. Pelsis · Scott T. Surrette · Ann W. Walgenbach · Thomas J. Turek 

Stone, K.R., A.W. Walgenbach, A. Freyer, T.J. Turek, and D.P. Speer. 2006.