1.Standing position rope muscle stretching exercises
1）Straighten the affected leg and place the heel on a low stool about 40 cm high.
2）Take the hip joint as the axis, lean the body forward until you feel a mild pulling sensation at the back of the thigh and maintain the posture still.
(3) pay attention to keep the shoulders balanced, back straight, do not turn the shoulders or arch the back.
(4) exercise, 3 groups per day, each group do 3 times, each time adhere to 15-30 seconds.
2.Quadriceps stretching exercises
1）Stand laterally at the wall, with the body about 30 cm from the wall and the affected leg outside.
2) bend the knee joint of the affected leg backwards and hold the ankle joint with your hand, force the heel close to the hip.
(3) pay attention to keep the eyes facing straight ahead, back straight, do not bow the head or arch the back.
(4) exercise, 3 sets per day, 3 times per set, each time adhere to 15-30 seconds.
3.Side lying leg lift exercise
1）Lateral lying position, with the affected leg on top.
(2) the affected leg straight, raised upward about 30 cm, maintain the posture of immobility.
(3) pay attention to the leg down evenly and slowly.
(4) exercise, 3 sets of 10 times per day, each set of 10 seconds.
4.Sitting quadriceps contraction exercises
1) Sitting position, straighten the affected leg and flex the healthy leg.
(2) posterior knee (N fossa) force, downward pressure on the bed, feel the quadriceps contraction tense.
(3) exercise, 3 sets of 10 times per day, each set, adhere to 10 seconds each time.
5.Straight leg lift exercise
(1) semi-supine position, and the healthy side of the leg knee bent, so that the sole of the foot on the bed surface.
(2) the affected leg straight, quadriceps muscle contraction tense, and lift the leg off the bed about 20 cm, maintain the posture.
(3) take care not to bend the knee joint, do not lift the leg too high, and lower the leg evenly and slowly.
(4) exercise, 3 groups per day, each group of 10 times, each time adhere to the power exhaustion, the longer the better.
6.Stirrups exercise
1）Standing position, with the healthy leg on the ground and the affected leg on an 8-13 cm step or brick.
2) Shift the body weight to the affected leg and step upwards onto the step, with the healthy leg off the ground.
(3) pay attention to the movement of the healthy side of the leg when lowered evenly and slowly.
(4) exercise, 3 sets per day, 10 times per set.
7, against the ball against the wall squat exercises
1）Stand with your back to the wall, feet shoulder-width apart, heels about 60 cm from the wall.
(2) the basketball or soccer ball in the middle of the waist, backward force the ball against the wall.
(3) slowly squat so that the ball slides to the shoulder, knee flexion of about 45 degrees, maintaining the posture of
(4) pay attention to keep the shoulders relaxed, torso straight, sliding when the action is uniform and slow.
(5) Exercise, 3 sets per day, 10 times per set, each time adhere to 10 seconds.
Knee stability exercises
Prepare about 1,5-2 meters long elastic band or tension piece, knot both ends to make a double-stranded loop, the knotted end fixed in the doorway or bed leg, the other end set on the ankle joint of the healthy side leg.
8.A forward stability exercise
(1) stand facing the door with the body weight on the affected leg and make the knee joint slightly flexed.
2 The leg on the healthy side is forced backwards, pulling the elastic band.
9, lateral stability exercises
(1) turn the body 90 degrees, so that the affected leg is close to the door, the healthy leg away from the door.
(2) the healthy side of the leg outward force, pulling the elastic band, and
10, C rearward stability exercises
(1) then turn 90 degrees, so that the body stands with its back to the door, the knee is slightly flexed, and
(2) the healthy side of the leg forward force, pulling the elastic band, the
11, D medial stability exercises
(1) then turn the body 90 degrees, so that the healthy leg near the door, the affected leg away from the door
(2) the healthy side of the leg to the inner side of the force, pulling the elastic band.
For the exercise, 3 sets of 10 reps per day. If you feel difficulty in standing on one leg, you can prepare a chair, hand on the back of the chair to help balance.
12.Knee extension resistance exercises
1) Prepare about 1,5-2 meters long elastic band or tension piece, knot both ends into a double-stranded loop, knotted end fixed in the doorway.
2）Stand facing the door with the knee joint flexed at 45 degrees and place the elastic band on the affected leg behind the knee joint (N fossa).
(3) The affected leg is weighted on one leg and the knee is slowly straightened, pulling the elastic band backwards.
4) If you feel difficulty in standing on one leg, prepare a chair and hold the back of the chair with your hand to help balance.
(5) exercise, 3 sets of 10 times per day.
13.Standing position gastrocnemius stretching exercises
1）Stand facing the wall, lean forward, hands on the wall and shoulder height, legs in a lunge, the affected leg in the back, and keep the full foot on the ground.
(2) the affected leg heel gently rotate outward, while the body continues to tilt to the wall, until the back of the calf pulling sensation, maintain the posture of immobility.
(3) each group of exercises, you can exchange the position of the legs, each exercise 3 times.
(4) practice, 3-5 groups per day, each group of 3 times, each lasting about 15-30 seconds.
14.Side lying leg opening and closing exercises
1）Lie down to the healthy side, with the hip and knee slightly flexed, and feet together.
(2) slowly open the affected leg, and maintain 2 seconds, and then slowly close the legs.
(3) exercise, 3 sets of 10 times per day, each set, each time insisted on 2 seconds.