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Chris Gordos, DPT Center Manager Eric Parrish, MPT Staff Therapist Lower ExtremityStrengthening Home Exercise Sheet Rehabilitation of the lower extremity may take an extendedperiod of time. Aloss of strength, range of motion, and use is common after an injury or surgery. Your strength, range of motion, and use of the legs can be regained. It may become frustrating at times, butyou can besuccessful with hard work, patience, and listening toyour body. When you are exercising on your own at home there are some things toremember.... * Any specific exercise that causes pain, especially sharp knife like pain, is hindering thehealing process for your injury and shouldbemodified or discontinueduntil younotifyyour therapist. * Increased swelling after exercise indicates that theexercise may betoo difficult or it isnot being done correctly. Be sure toice that area ofswelling anduse a compression wrap as needed. * Re-injuries during the rehabihtation process will slowyourprogress. Ifyou get recurring paineitherlower the resistance; lower the number ofsets or repetitions; or reducethe range ofmotion to avoid the areaofpain. * You should experience muscle soreness, dullache, fatigue, andstretching sensations, but the exercises should not increase the pain or swelling. * When in doubt about howmuchweight to usefor exercises, guesslow. It is saferand easier to add weight than to hurt your selfwith too much weight. * #* Consult your Physician or Physical Therapist if anyproblems arise or if you haveany questions regardingan exercise. It is better to make sure that you are doingan exercise correctlythan to causefurther injuryby doingan exercise incorrectly. Theseexercises are to be done 1time per day. **^Stretch for 10 repetitions holding10 seconds eachtime. Strengtheningexerciseare 2 sets of15. Build up to this goal. Ice for15 minutes afterexercise andat the endofthe day. Do not icebefore exercising. HIP / KNEE - 76 Knee Extension (Sitting) Place .pound weight on left ankle and straighten knee fully, lower slowly . Repeat times per set. Do sets per session. Do sessions per day. ANKUE/FOOT-24 Sitting Toe Raise Raise toes off floor. 'Keep heels on floor. Repeat repetitions/set Do sets/session. Do sessions/day. Copyright VHI1992 [Pand KNEE-15 Strengthening Isometric Hip Abduction ish intowall withoutside of knee, using a folded pillow. Did seconds. Repeat__times. ) Sessions per day. Copyright VHI 1990 Purpose: Position: Action: To strengthen your hip muscles (ilio-psoas). Sit in achair with both feet flat on the floor. Raise one knee uptoward your chest as high as possible. Sio lower it. Repeat. ANKLE / FOOT - 23 Sitting Heel Raise Raise heels off floor. Keep toes on floor. Repeat repetitions per set. Do ^ sets per session. Do sessions per day. CopyrightVHI 1992R HEP and KNEE-16 Strengthening Isometric Hip Adduction Withfolded pillowbetweenknees, squeezeknees together. Hold seconds. Repeat * times. Do__sessions per day. Copyright vhi i990