HIP and Knee - 11 Strengthening: Quadriceps sets

Tighten muscles ontop of thigh by pushing knees down into floor or table.

Hold _____ seconds.  Repeat _____ times.

Do _____ sessions per day

HIP and Knee - 17 Strengthening: Straight Leg Raise Phase I

Tighten muscle on front of thigh then lift leg 8-10 inches from floor keeping knee locked.

Hold _____ seconds. Repeat _____ times.

Do _____ sessions per day.

Ankle/Foot - 18 Range of Motion: Plantar/Dorsiflexion

Relax leg.  Gently bend and straighten ankle.  Move through full range of motion.  Avoid pain.

Repeat _____ repetitions/set.  Do _____ sets/session.

Do _____ sessions/day.

HIP and KNEE - 46 Passive Range of Motion: Knee Flexion

Withe towel around heel, gently pull knee upwards with towel until stretch is felt.

Repeat _____ repetitions/set. Do _____ sets/session

Do _____ sessions/day 

HIP and Knee - 49 Quad Set in Slight Flexion

Gently tense muscle on top of thigh.

Hold _____ seconds.  Repeat _____ repetitions/set.

Do _____ sets/session.  Do _____ session/day