This exercise works the knee and the achilles tendon. It
requires the knee to straighten and raise the body. To
do this exercise, use a platform or several large books
to make the step-up six to eight inches. Stand in front
of the step, and step up with your right leg. Do not
lock your leg. Try to hold the position for three seconds
before stepping back down. Switch legs and repeat. Do
ten repetitions with each leg.
This sidestep position places all of the body's weight on
the knee. To do this exercise, use a platform or several
large books to make a six-to-eight-inch step. Stand next
to the step and using your right leg, step up. Do not
lock your legs. Hold the position for three seconds before
stepping back down. Switch legs and repeat. Do ten repetitions
with each leg.
This exercise combines a straight leg raise with the rotation
of the leg. This works the lower quadriceps muscle. To
do this exercise, raise the leg in a straightened position
about one foot off the ground. Then with your toe up,
rotate the foot to the left and then back to the right.
Hold for ten seconds. Go back to the starting position.
Repeat this exercise 20 times for each leg.
NOTE: We recognize that people will diagnose and treat themselves.
We have provided this medical information to make you more knowledgeable
about nonsurgical aspects of care, the role of exercise in your long-term
recovery, and injury prevention. In some cases exercise may be inappropriate.
Remember, if you diagnose or treat yourself, you assume the responsibility
for your actions. You should never do any exercise that causes increased
pain. You should never do any exercise that places body weight on a
weakened or injured limb or back.
Need
more information on health and wellness? Click here for information on diet, nutrition and health resource books. Learn when to see the doctor and what causes symptoms.
