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After acl sprian
I feel my quadriceps and hamstring week plz help ia mrunenr wht i do plzz🙏🙏🙏🙏🙏🙏🙏😭😭😭😭😭😭😭😭😭
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Quardricep exercise for you
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You should do stretching and strengthening exercises for your Quadriceps and Hamstrings.
These exercises can be designed only after assessing your muscle power and range of motion.
Next Steps
You should consult a Physiotherapist for further evaluation and treatment in person or online.
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You must start with ROM ex. And knee isometrics.
With progression you can do dynamic quads and upgrade to next grade of strengthening.
For more, you can consult:
Dr. Mishika Chopra (PT)
(Teleconsultation and videoconsultation available)
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Below exercises will help in strengthening hamstring and quadriceps.
Heel Slides involve the extension of the knee without bearing any weight. Start by sitting on the floor with your legs outstretched. Slowly bend the injured knee while sliding your heel across the floor toward you. Slowly slide the foot back into the starting position and repeat 10 times.
Isometric contraction of sqauts are also done seated. For this, you would need to sit on the floor with your injured leg extended and your other leg bent. Now slowly contract the quadriceps of the injured knee without moving the leg and hold for 10 seconds. Relax. Repeat 10 times.
Prone Knee Flexion involves lying on your stomach with your legs straight. Now bend your injured knee and bring your heel toward your buttocks. Hold five seconds. Relax. Repeat 10 times.
Heel raises are done while standing. Start by placing one hand on the back of a chair for balance. Now slowly lift the heel of your injured leg up, standing on your tiptoes. Stay there for five to 10 seconds. Slowly lower your heels. Repeat 10 times.
Half Squats are done standing while holding a sturdy table with both hands. Placing your feet a shoulder’s width apart, slowly bend your knees and lower your hips into a half squat. Hold for 10 seconds and then slowly return to a standing position. Repeat 10 times.
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Dr. Aafreen Nizami (PT)
Physiotherapist
2 yrs exp
Ahmedabad
You can start with strengthening exs for hamstrings and quadriceps that will help your knee joint to be more stable
Can join the link on my profile for detailed exs 🎥videos
Next Steps
Rehabilitation is must
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Dr. Yasmin sahib (PT)
Physiotherapist
9 yrs exp
Navi Mumbai
Assalamualaikum
Do knee strengthening exercises
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