Hamstring Stretch with Rope

1. Lie on back holding injured leg with rope(or a towel) as shown.
2. Keep the opposite leg straight on table/floor as shown.
3. Pull rope until you feel a stretch on the back side of your leg (hamstrings).
4. Hold each stretch for 10 seconds.
5. Repeat  stretch for a set of 10.

Standing Quad Stretch

1. Stand holding ankle as shown.
2. Use a wall for support and balance.
3. Bend the knee upward so that you feel a stretch in the front ofthe leg (Quadriceps).
4. As you bend the knee, make sure the thigh stays in line with your body as shown (vertically).
5. Hold each stretch for 10 seconds.
6. Repeat stretch for a set of 10.

Gastroc and Soleus Stretch

1. Position your body against a wall as shown with one foot behind.
2. Point toes directly toward wall and hold heel down.
3. Lean into the wall as shown so that you feel a stretch.
4. Try this stretch with the knee straight (Gastroc/calf stretch) and then with the knee bent (Soleus) stretch.
5. Hold stretch for 10 seconds.
6. Repeat stretch for a set of 10.

GASTROC Stretch

SOLEUS Stretch

TKEs (Terminal Knee Extensions)

1. Lie on your back with a 4-6 towel roll under your knee as shown.
2. Place a ankle weight on your ankle(between 1-5 lbs).
3. Contract your Quadricep (thigh muscle) and then raise your heeloff surface until knee is completelyextended as shown.
4. Hold in extension for 5 seconds and then slowly lower.
5. Repeat this exercise for 3 sets of 10-15 reps.

SLR (Straight Leg Raise)

1. Lie on back with injured leg straight and other leg bent as shown.
2. Place a small ankle weight around ankle (1/2 - 4 lbs).
3. Keep the leg completely straight, contract quad (thigh muscle), then slowly raise it so that it is even with the bent leg (as shown).
4. Then slowly lower the leg to the table/floor.
5. Repeat exercise for 3 sets of 10-15 reps.

SLR (Straight Leg Raise) Abduction

1. Place a ankle cuff around ankle (1/2-4 lbs).
2. Lie on non-injuried side.
3. Contract quad (thigh muscle) of top leg and slowly raise legstraight up (as shown) withoutletting it come forward. Stay in line with body.
4. Slowly lower leg to table/floor.
5. Repeat exercise for 3 sets of 10-15 reps.

SLR (Straight Leg Raise) Adduction

1. Place a ankle cuff around ankle (1/2-4 lbs).
2. Lie on injured side.
3. Contract quad (thigh muscle) of bottom leg and slowly raiseleg straight up (as shown) withoutletting it come forward. Stay in line with body.
4. Slowly lower leg to table/floor.
5. Repeat exercise for 3 sets of 10-15 reps.

SLR (Straight Leg Raise) Extension

1. Place a ankle cuff around ankle (1/2-4 lbs).
2. Lie on your stomach.
3. Slowly raise leg straight up (as shown).
4. Slowly lower leg to table/floor.
5. Repeat exercise for 3 sets of 10-15 reps.

Standing Leg Curl

1. Stand holding onto a solid object as shown.
2. Place a ankle weight on your injured leg's ankle, (1-10 lb).
3. Slowly bend knee.
4. Hold for 3-5 seconds and then slowly lower leg.
5. Repeat exercise for 3 sets of 10-15 reps.

Leg Extensions

1. Sit on edge of table or bed.
2. Place a 1-10 lb ankle weight on ankle of injured leg.
3. Straighten leg slowly.
4. Hold for 3-5 seconds fully extended.
5. Slowly lower leg.
6. Repeat exercise for 3 sets of 10-15 reps.

Wall Squats (a.k.a. wall balls)

1. You can do this exercise best with a ball, but the exercise can be done with just wearing a T-shirt, (see picture below).
2. Find a wall that is free of objects.
3. Place ball behind back as shown.
4. Stand with feet shoulder width apart and out in front of you. (start phase)
5. Slowly lower yourself down along the wall. (finish phase). Allow your lower back to roll under ball.
6. Do Not let your knees go out past your toes. If this happens then move feet out in front of you more.
7. For advanced training, hold the finish stage for 10 sec.
8. Repeat this exercise for 3 sets of 10-15.

(START)

(FINISH)

(w/o Ball)

Lunges

1. Begin in a standing position as shown.
2. Step one leg forward.
3. Slowly lower yourself until your knee is about 4-6 off of ground or until your back leg forms 90 degree angle.
4. Return to standing position by pushing yourself back up.
5. You can repeat exercise on same leg or you can alternate.
6. If space allows you may continue forward with lunges alternating with each leg.
7. With advanced versions you may hold dumbbells in each hand as added resistance.

(START)

(MID PHASE)

(FINISH)