THIGH EXERCISES |
|
THIGH EXERCISES
SET 1
Begin as soon after injury as possible, before and after knee surgery, or during healing of a fractured femur.
EXERCISE 1: QUADRICEPS DRILL
----------
Position: Any comfortable position.
Weight Used: None.
Action: Forcibly contract the quadriceps muscle of the thigh. Hold 10 seconds. Relax it slowly to a count of 10.
Repetitions: 15 to 20 times, once per hour while awake.
EXERCISE 2
----------
Begin after Exercise 1 can be performed without increasing pain at the injury site.
Position: Lie comfortably.
Weight Used: None.
Action: Raise the leg as far as possible and hold for 10 seconds.
Lower the leg to the starting position as you count to 10.
Repetitions: 15 to 20 times, once per hour while awake.
EXERCISE 3
----------
Begin when you are able to raise the extended leg against the force of gravity with no difficulty.
Position: Lie comfortably.
Weight Used: Elastic resistive apparatus (see Figure 51). This can be made from surgical tubing or a bicycle innertube.
Action: Raise the leg as far as possible against resistance and hold for 10 seconds. Lower the leg to the starting position as you count to 10.
Repetitions: 10 to 30 times, 3 or 4 times a day.
SET 2
Begin when you can do the following without increased pain.
EXERCISE 1: BICYCLING
----------
Position: Sit on an exercise bicycle.
Weight Used: None.
Action: Normal bicycling movement.
Repetitions: 5 to 15 minutes, 3 or 4 times a day.
EXERCISE 2: STAIR-CLIMBING
----------
Begin when you can do all preceding thigh exercises without difficulty.
Position: Stand in front of a footstool or at the bottom of stairs.
Weight Used: None.
Action: Step up and step down, stepping up with the injured side and down with the uninjured side.
Repetitions: 10 to 30 times, 3 or 4 times a day.
EXERCISE 3
----------
Position: See Figure 52.
Weight Used: Begin with the weight at which you can barely extend the leg. After 1 week, increase the weight to whatever the leg can elevate to full extension. Continue to add weight each week in this way.
Action: Slowly move the leg up and down fully without pausing.
Repetitions: 7 to 10 sets of 10 repetitions each. Rest between each set. Do once or twice a day.
SET 3: HAMSTRING STRETCH
Position: Sit on the floor with one leg stretched straight in front of you and the other bent under itself in back of you.
Weight Used: None.
Action: While keeping the knee straight, attempt to bring the chin as close to the knee as possible. If necessary, loop a belt over the foot and pull (see Figure 53). Stretch slowly and steadily until the stretch is complete, usually in 15 seconds (it will be painful).
Release slowly. Never jerk or fall into a stretched position.
Alternate to the other knee after 4 or 5 stretches.
Repetitions: Alternate one hamstring stretch and one thigh stretch
(See Set 4, Thigh stretch). Repeat 4 or 5 times for each leg, once or twice a day.
SET 4: THIGH STRETCH
Position: As in Set 3, sit on the floor with one leg stretched straight in front of you and the other bent under itself in back of you.
Weight Used: None.
Action: While keeping the point of the knee on the floor and the ankle directly under your hips, bend your entire body backward as far as you can. The full range is with the elbows resting on the floor in back of you (see Figure 54).
Repetitions: Alternate one thigh stretch and one hamstring stretch
(See Set 3, Hamstring stretch). Repeat 4 to 5 times for each leg, once or twice a day.
SET 5: GROIN STRETCH
Position: Stand with your feet about double shoulder-width apart.
Feet should point forward and remain flat on the floor. Keep them this way throughout the exercise.
Weight Used: None.
Action: Lower your body to one side, balancing with your fingertips on the floor on both sides of your foot. The extended leg should be straight. You will feel a stretch in the extended leg from inside the knee up into the groin area. Hold 5 to 10 seconds. Alternate legs.
Repetitions: 5 to 10 times for each leg, once or twice a day.
WARNING: Avoid overflexing an injured knee. Never do deep knee bends.
|
|
|
|
Dserun mollit anim id est laborum. Lorem ipsum and sunt in culpa qui officias deserunt mollit. Excepteur plus sint occaecat the best cupidatat nonr proident, sunt in culpa qui officia deserunt mollit anim id est laborum. September 24, 2004
