Here are some simple exercises designed to help strengthen and stabilise muscles of the lower limb including knee flexion, hip abduction and standing Heel Raise.
Standing Calf Raise
You will need a sturdy chair or surface for this exercise to place your hands on to assist with balance if you feel yours isn’t strong enough.
- Stand up straight and holding onto the surface or chair for support (if applicable)
- Standing up straight start with feet flat on the floor. Slowly push up on your toes. Lower heel back down in a controlled manner.
- Repeat and rest
- Complete 2 sets of 10 repetitions, 3-4 times per week.
Hip Abduction
You will need a sturdy chair or surface for this exercise to place your hands on to assist with balance if you feel yours isn’t strong enough.
- In a controlled motion, place your weight on your right leg. Slowly more your left leg out to the side keeping both your legs straight. Ensure that your leg moves in a straight line, out from your hip.
- Return your leg to the starting position
- Repeat with the right leg and rest
- Ensure that throughout the exercise you are standing upright.
- Complete 2 sets of 10 repetitions, 3-4 times per week.
Knee Flexion
You will need a sturdy chair or surface for this exercise to place your hands on to assist with balance if you feel yours isn’t strong enough.
- Stand up straight and holding onto the surface or chair for support (if applicable)
- Without bending your leg at the hip, bend your right leg
- Repeat with the left leg and rest
- Complete 2 sets of 10 repetitions, 3-4 times per week.
Please refer to the video below for a demonstration of these exercises.
This demonstration contains general information and advice. Every effort has been made to ensure that the information is accurate and reliable. The content of this demonstration is not a substitute for the individual treatment advice of your doctor or health professional. Always consult your doctor or healthcare provider to obtain individual medical, management or treatment advice.
Use this as a guide.
