Knee: Control Exercises.
Group exercise one (Strengthening).
Single leg squats.
- Stand on one leg.
- Squat bending your knee from 0° to a maximum of 90°.
- Do not bend your knees beyond your toes, and hold for 5 seconds, and increase to 15.
- Do 10 repetitions, and increase to 30.
Lunges.
- Stand with one foot in front of the other.
- Squat down to lunge.
- Ensure your knees do not move beyond your toes.
- Do 3 sets of 10 repetitions.
- Hold for 5 seconds.
Hamstrings.
- Lying on your stomach.
- Place the resistance band around your ankle.
- Slowly bend your knee against the resistance of the band, pulling your foot towards your buttocks.
- Do 3 sets of 10 repetitions, and increase to 15.
Hip abduction.
- Place a resistance band around both legs, and keep your feet shoulder - width apart.
- Switch your weight to the one leg, and raise your other leg out to the side.
- Bring your leg down, and repeat on the other side.
- Do 3 sessions of 10 repetitions, and increase to 15.
Gluteals.
Single leg.
- Lie with your knees bent, and your arms by your sides, lift up to create a bridge.
- Straighten one knee, and hold that leg in the air, and hold for 5 seconds.
- Use your buttocks to do the work.
- Keep straight alignment from your shoulders to your knees.
- Do 10 repetitions ,and increase to 15 for each leg.
- Hold for 5 seconds, and increase to 10.
Group exercise two (Proprioception).
Single leg squats on trampoline or pillow.
- Stand on one leg.
- Squat bending your knee a maximum of 90°, making sure your knee does not move beyond your toes.
- Do 10 repetitions, and increase to 20 for each leg.
- Hold for 5 seconds, and increase to 15.
Single leg stance with ball toss.
Single leg.
- Standing on one leg on an unstable surface (i.e. pillow) toss, and catch a light ball against a wall.
- Do 10 repetitions, and increase to 15 for each leg.
- Hold for 5 seconds, and increase to 10.