OOPS REHABILITATION
KNEE - STRONG

Massage / Movement / Stretches

Use taping as relevant to support the knee when returning to walking and work. Only commence these exercises when you can get into the starting position with comfort. Perform exercises to moderate discomfort. If ongoing swelling continue massage as Gentle Knee Rehab & Moderate Knee Rehab
Massage Stripping

Using index and third fingers of both hands, pull up firmly up along any strips of swelling or clotting around joint or in muscle. 
Repeat 20x 
Move across the swelling repeating 20x each poisition.
Do 5x daily
Scar Stretch

Place fingers on either side of scar or adhesions, and firmly pull away.
Repeat 10x along length of adhesion
Repeat 5x daily.
Massage Scar Frictions

Using index finger supported by thumb and mid finger. Rub deeply and firmly across scar tissue or thickened swelling or adhesions.
Repeat 10x along length of adhesions.
Repeat 5x daily.

Hamstring Stretch

Stand facing chair with heel of foot on chair and knee straight. Lean forward until tightness behind leg. Hold 30 seconds.
Repeat each leg alternately 5x daily
Knee Flexion Overpressure.

Stand facing chair with foot up on chair. Keeping balance on the other foot on the floor,  lunge weight down, bending knee until it is just tight. Straighten.
Repeat 20x.
Repeat 5 sets daily.

Continue until you can comfortably rest your buttock onto the heel.

Stretch & Strengthening

Perform exercises only to moderate discomfort.
ITB Stretch (Progressive)

Ly on side with bottom leg straight, top leg bend backward, and bottom arm behind back. Grab foot of top leg with bottom hand and pull leg back and down until tight. Keep back still. Hold 20 seconds.

Repeat 5 x Daily for 2 months. 
Calf Steps Stretches I

Stand with balls of both feet on step. Keeping knees straight. Raise up on toes.
Hold up for 5 seconds.
Then Lower weight down through heels until calf or back of ankle is tight.
Hold 20 seconds. Repeat 5x daily for one month.

See progression next.  
Calf Steps Stretches II

Stand with ball of one foot on step. Keeping knee straight and all weight on that foot, raise up on toes. Hold for 5 seconds.
Then lower weight down through heels until calf or back of ankle is tight.
Hold 20 seconds. Repeat 5x daily for one month

Thigh & Hip Stretch

Kneel in a lunge position. Shift weight forward onto front foot until thigh is tight.
Hold 20 seconds. Repeat 5x daily for 2 months.
Quads Strength Theraband I (Alternative to Horse Sit below)

Stand back to door with thin rubber tube or red theraband anchored in door and looped around ankle.
Hold knee bent about 10 degrees.
Keeping knee still, push leg forward against theraband so foot is clear of floor.
Hold 10 sec. Rest.
Repeat 10x
Repeat 3 sets daily for one week.

Then progress as below.


Strengthening

Perform exercises only to moderate discomfort.
Horse Sit Quads III

Partial Weight Shift

Stand with feet at shoulder width apart and parallel. Bend knees in line with 2nd and 3rd toes, as if sitting in a saddle. Then shift three quarters of weight sideways onto one leg. Hold 10 seconds. Rest upright for a few seconds.
Repeat 10x, once daily for two weeks.

Then see progression below.
Horse Sit Quads IV

Full Weight Shift

Stand with feet at shoulder width apart and parallel. Bend knees in line with 2nd and 3rd toes, as if sitting in a saddle. Then shift full weight onto one leg and lift other foot clear of floor so balancing on one foot.
Hold 10 seconds.
Repeat 10x
Horse Sit Quads V

Lunge Shift

Stand with feet at shoulder width and then step into lunge position with front knee bent above toes 2 and 3.
Shift all weight forward on front foot and lift back foot clear of floor. Hold balance for count of 2, "1,2". Repeat 30*. Change legs and repeat 30*

Horse Sit Quads VI

Weight Shift Quick Activation
 
Stand with feet at shoulder width apart and parallel. Bend knees in line with 2nd and 3rd toes, as if sitting in a saddle.
Then shift full weight onto one leg and lift other foot clear of floor so balancing on one foot. Hold one leg stand position for a count of 2 ("1, 2"), then shift onto opposite foot for a count of 2.
Continue moving quickly from on leg to the other for 30 repetitions without loosing balance and setting knee in position accurately each time.

When this is easy, do weight shift every second i.e count "and 1, and 1, and 1 ..." . Ensure your holding position is accurate and steady and balance is stable
Quads Strength Theraband II Progressive 

From I above, either upgrade theraband to green, OR double bicycle tube and repeat for two weeks.   

For younger sportspeople requiring more powerful running muscle you can continue to upgrade every two to three weeks theraband through blue, black and grey OR double bicycle tube three, then four times.

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM. 

OOPS Home

Knee Assessment 

Re-Training