Category Archives for "Knee Injuries, Pain, acl"

Knee Patella Femoral Pain & IT-Band Syndrome – 2 Leg Squats

Start with a tall neutral spine posture and engage your core by drawing the inner core muscles below your belly button inwards toward your spine. Avoid arching the low back.

With arms in a ready position do a two leg squat with your body weight distributed equally over the toes and heels of both feet. Don’t go any lower than a ninety degree bend in the knees, keeping them in alignment with your second toe and over your heels as much as possible. This part of the squat is essential as you bend your knees and focus on bringing your bum backwards. You can imagine that you’re squatting down to sit in a chair. Perform 3 sets 10 repetitions twice daily.

This two leg squat may look like a basic strengthening exercise. However, what you’re doing here is retraining the neuromuscular activation pattern of your leg, hip and lower kinetic chain muscles in doing the squat more more effectively. This will produce a more optimal movement pattern to decrease the irritation in your knee. 

If you’re unsure about the exercise or have any uncertainty about where you’re at with your knee pain and doing painful squats or playing sports painfully that involve the squatting motion, consult your local Physiotherapist before continuing. 

Knee ACL ligament Injury – One Leg Squat Reaches With Lateral Bosu Ball Hops

Stand on the right side of your Bosu Ball on your left leg with your inner core muscles engaged. Slowly bend down at your Hips pointing your left finger to a spot on the floor in the nine O’clock position on the face of a clock.

Then straighten back up to standing pushing through your entire foot with a focus on your heel. Bend back down pointing to the floor in the 10 O’clock position and stand back up again. Continue to repeat this for the eleven, twelve, one, two and three O’clock positions.

Then perform a lateral hop onto the Bosu Ball and then onto the floor to the left side, and repeat the one leg squats from nine to three O’clock. Then repeating your second set on the right & left sides of the Bosu; you can now go backwards and point down to the floor starting from three to nine O’clock.

Remember that as you bend at your knee, you will be bending even more at your hips and you want to keep you knee over your ankle and aligned with your second toe. Perform 2 sets on each side for each leg daily. This advanced exercise will help you develop more progressive strengthening so you can fully overcome your knee ligament injury and connect with how you really want to move again.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your knee injury, consult your local Physiotherapist before continuing. 

Knee Sprain Injuries – Lateral Band Walks

Whether it’s returning to sport or just being physically active, part of the rehab for your knee injury is to regain the functional strength of your gluteus medius muscles with lateral movements.

Wrap a closed loop resistance band around the balls of your feet. Start with the feet about shoulder width apart. Keep your posture straight and tight and your core muscles engaged. Lift one foot up and out 3 inches to the side leading with the heels. Resist the lateral movement of the foot with the opposite foot, leg and hip that’s on the ground. Make sure that the knees don’t buckle into each other, don’t bob your head up and down, and keep the toes pointing forward (Avoid having the toes pointing outward with the hips externally rotated).

Repeat these robotic type of lateral movements for 5-10 steps going right to left and then left to right for 3 sets on each side.

Knee Sprain and Strain injuries – Side Step Lunge One Arm Overhead Press

Hold onto a 5 lb dumbbell with your right hand. Engage your inner core muscles and keep your posture in neutral.

Do a side step lunge with your left foot to the left side and keep your knee pointing forward and over your ankle while you bring the dumbbell down towards that left foot. Push back up through your left foot and bring your body weight over your right knee.

As you flex your left hip, perform a 1-arm shoulder press with the right arm. Make sure your knee stays in alignment with your second toe, and over your ankle as you perform this exercise. Do 10 reps, 3 sets on each side.

This exercise can help with progressive strengthening and rehab of your injured knee. It can help you become functionally stronger in jumping for Ultimate Frisbee like in skying the disc in those moments when you feel like you need a dynamically stronger core. It can also help you with your 1-legged jumps in volleyball, basketball, rock climbing, or any other jump and reach type of sports or activities.

If you have any pain or problems or injuries, book in to see one of our Physiotherapists at INSYNC PHYSIO at either the Vancouver or Burnaby locations. 

Knee Ligament Sprain Injuries – Reverse Lunge Woodchops

Hold onto a ten pound dumbbell with your hands on both ends and engage your inner core stability muscles below your belly button.

Then lunge backwards with your right leg performing a wood chopping motion with the upper body and arms turning only your torso. Push back up with the right foot to the start position. Repeat this for 10 repetitions doing 3 sets for each side.

This exercise is excellent for strengthening your knee and developing better balance and proprioception and more optimal neuromuscular activation patterns after a knee ligament sprain injury.​

If you have any problems doing this exercise, please contact one of our Physiotherapists at either of our locations in North Burnaby on Hastings Street or in Vancouver on Cambie Street.

Knee Ligament Sprain – Bosu Ball Knee Highs

Place the opposite foot forward onto the Bosu Ball while having the opposite arm also forward. Position yourself in a running stance with your core muscles engaged below the belly button. Bring the knee up towards the chest matching the motion with the opposite arm and then bring the foot back down with control.

A few things to look out for when you’re doing Bosu Ball Knee Highs is to control the motion of the foot coming back down and to also keep the arms and knees from crossing the mid line of the body and prevent the low back from arching by keeping it in neutral.

Repeat this for one minute on each side doing 3 sets 2 times per day.

This exercise strengthens the entire knee, leg, thigh and core stability muscles to help with your functional running strength after a knee ligament injury. If you have any problems doing this exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

Anterior Cruciate Ligament Knee Injury: One Leg Hops

This is a great exercise to help protect the ACL and to begin to rehab the strength, balance and agility of the knee after it’s been injured.

When you start playing sports that require a lot of running especially cutting, you may hear about the ‘ACL’ of the knee being commonly injured. This is a great preventative exercise to help protect the ACL and even a greater way to begin to rehab the strength, balance and agility of the knee after it’s been injured.

Create a cross on the floor with two 4 feet strips of tape. Begin by standing on the bottom left corner and engage the core stability muscles in your low back and keep them on the whole duration of the exercise. Then, bend one knee so you are standing just on the other foot and hop clockwise all the way around.

Then reverse the direction and go counter clock wise, and then finally in a diagonal pattern from bottom left to top right and back and then from bottom right to top left and back.

Repeat each of the four hopping sequences clock wise, counter clock wise, and both diagonal patterns for 30 seconds for a total of 2 minutes. Do 3 sets on each side 2 times daily.

Anterior Cruciate Ligament Knee Injury: Roller Bridges

This exercise is a great way to strengthen and give more stability to your knee which may be weak or unstable from a previous or current injury of your Anterior Cruciate Ligament (your ACL) and is great for building your strength and balance in any sports involving jumping, running or cutting.

Lie down on your back and place a roller underneath your lower legs between your calf and ankles to start. Activate the inner core muscles of the low back and keep them engaged throughout.

To start, curl the roller towards you butt while you bend your knees. When your heels come over the roller, bridge your butt up nice and high and hold it at the end for a good long second. Then slowly bring the butt back down moving the roller towards the feet, reversing the direction of movement with control back to the start. Repeat this for 10 repetitions doing 3 sets daily.

This exercise is a great way to strengthen and give more stability to your knee which may be weak or unstable from a previous or current injury of your Anterior Cruciate Ligament (your ACL) and is great for building your strength and balance in any sports involving jumping, running or cutting.

If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.

Knee Ligament Injuries – One Leg Looped Band Bridges

Wrap a looped resistance band around your thighs just above your knees. Engage the core muscles below the belly button by pulling them inwards while you keep breathing.

Ensure your knees are aligned with your ankles and your hips while you take up the slack in the looped band. Push through your heels with the feet flat on the ground and bridge the butt up keeping both sides of the pelvis level with each other.

Then straighten out one leg, hold it here for 10 seconds, and then bend your knee and lower your butt back down. Repeat this for 10 repetitions doing 3 sets daily.

This exercise progression helps to further strengthen and rehab the knee when you have a sprained ligament that is causing weakness and a decrease in use and function.

Knee Ligament Injuries: Looped Band Bridges

This exercise helps to strengthen and rehab the knee when you have a sprained ligament that is causing weakness and a decrease in use and function.

Wrap a looped resistance band around your thighs just above your knees. Engage the core muscles below the belly button by pulling them inwards while you keep breathing. Ensure your knees are aligned with your ankles and your hips while you take up the slack in the looped band.

Push through your heels with the feet flat on the ground and bridge the butt up keeping both sides of the pelvis level with each other. Hold this for 10 seconds, and then lower your butt back down. Repeat this for 10 repetitions doing 3 sets daily.

This exercise helps to strengthen and rehab the knee when you have a sprained ligament that is causing weakness and a decrease in use and function.

If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.

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