Whether you are just looking for some general advice on strengthening or stretching your lower limbs, or if you are recovering from an operation and want an idea of what to expect - you’ll find it here.
Lower limb strengthening - basic exercises and progressions to help you build muscle bulk and maintain the correct muscle balance in your legs. It also includes how to strengthen your gluteal muscles, which are essential for avoiding overuse of other leg muscles such as the hamstrings and iliotibial band (ITB), which often leads to knee pain.
Lower limb stretches - make sure you maintain flexibility in your muscles and joints.
Anterior knee pain - information on causes of anterior knee pain and how to avoid it.
Post operative protocols
If you’ve recently had an operation on your hip, knee or ankle it is very important to follow the rehabilitation protocol set by your consultant and physiotherapist. This allows you to minimise swelling, promote wound and tissue healing and regain range of motion and functionality. Pushing things too hard, too soon is when problems and setbacks happen. The following protocols give you an idea of the suggested rate of rehabilitation when under the care of an expert physiotherapist.
Knee surgery protocol
Total hip replacement protocol
Anterior Cruciate Ligament (ACL) reconstruction protocol
Achilles tendon repair protocol