So we’re looking at exercises to stabilize the knees. And these are stabilizing exercises which are going to be targeted after someone has maybe an ACL or an MCL sprain or tear. So looking at the muscles that cross the knee, the one we’re going to focus on right now is the calf raises because they cross the knee. Strengthening the calves is going to help to stabilize the knee joint complex in its entirety. So the exercise is simple, we’re just going to use simple body weight for it. You want to be able to stand with your legs shoulder width apart. A nice comfortable stance. And then all you’re going to be doing is just raising your body up onto your toes and then back down. So it’s up onto your toes and back down. So it’s a nice even contraction. You’re up for two, down for two. So it’s nice and controlled. And at the top you just want to add a little bit of a squeeze to the calf muscle as you get to the top end range. So looking at getting your client through the calf raises. Again, looking at stabilizing the knee complex. Standing shoulder width apart, a nice comfortable stance. Feet are pointing forward. So all we’re going to get him to do is he’s going to lift up onto his toes and then back down. So it’s a nice even contraction all the way up to the top and then back down. So coming up for two and down for two, with a little squeeze of that calf muscle when you get to the top. You’re going to run through this. You’re going to do ten repetitions, again using your body weight as a resistance. Three more. Good. How did that feel?
>>Good.>>So again this is looking at that stabilization and strengthening of the calf muscles. This is an exercise that you can do once a day, every other day. You’re going to do three sets of ten repetitions and you take that thirty second break in between each set. So we’re looking at another exercise, which again we can use to target the vastus medialis. So with this exercise we want to have the client positioned, again probably on their bed where they can get a towel rolled up and place it underneath the knee. What this is going to do is provide a little bit of a bolster underneath the knee. And what we’re going to do is the contraction is basically driving that knee down as you go into extension, but then also adding that little element of the external rotation of the hip, which is going to focus the contraction for that vastus medialis muscle. So you hold that contraction for a count of three and then release. So it’s a count of three and then release. And that target is on that vastus medialis and again looking at that stabilization for your patellofemoral. So we’re looking at, we’ve got our client in position for the vastus medialis exercise. Sitting on the table or the bed at home. We’ve got the towel rolled up underneath the knee, which is the position that we want, the leg extended. It provides a little bit of a bend which is going to provide that bolster and that buffer as we look to provide the contraction. So as she contracts she’s looking at providing that rotation as she contracts, which is going to focus on the vastus medialis. Contract, hold for three seconds and then release. Contract, you hold for three seconds and then release. How does that feel?
>>Good. Four more of those. So again, this is a good one to target the vastus medialis. It’s a focus exercise, which is what we want. And one more. Good. So again we’re looking at stabilizing the muscles around the knee, that medial aspect, which is going to help with that patellofemoral syndrome. This is an exercise you can do three sets, ten repetitions, with a thirty second break in between each set. And we can do that every other day. So we’re setting up our client for the leg extension exercises. We have her sitting, high sitting, on the edge of the table or the bed at home. We’ve got the ankle weight strapped on and the ankle weight can be various pounds depending on the ability of the client. So it’s in there, it’s secure. And you’re going to just extend the knee. Extend the leg up, contracting the quad. So it’s a nice even contraction. It’s up for two seconds and down two seconds. Up two seconds and down two seconds. You’re going to do a set of ten. You want to do ten repetitions, three sets of those ten repetitions with a thirty second break in between. How’s that feel?
>>Good.>>Three more. Good. We’re getting a good contraction in the quad at the top. Last one. Good. So now as we’re looking at that variation where we’re looking at that focus on that vastus medialis. We want to add that rotation of the hip which is going to focus on that medial part of the leg, which is the vastus medialis. So as she comes up she’s going to turn and get that focus on that vastus medialis. And even as you palpate on yourself or you palpate on the client you can feel that medial part engaging as they come to the end range, which is perfect. How did that feel?
>>Good.>>And again that’s going to help with the stability of the knee with the patellofemoral. And this is an exercise you can do three sets, ten repetitions. You can do that once a day and you’re going to do that every other day.