MT/CT-1 Passive knee extension exercise
1. This exercise is required when the knee joint cannot be fully straightened.
2. Sitting in a reclined position with the affected leg extended, place a towel roll behind the ankle joint so that the heel is about 15 cm above the ground.
3, leg muscles relaxed, rely on gravity to slowly straighten the knee joint, and maintain the posture.
4. You can also sit on a chair and put your legs on another chair to practice.
5. When practicing, 3 sets of 3 times per day, hold for at least 10 minutes each time, or hold for 2 minutes after straightening.
MT/CT-2 Heel Sliding Exercise
1. Sit on a yoga mat or hard bed with your legs straight.
2. Bend the knee of the affected leg, make the heel slide slowly and evenly toward the hip, press the knee joint to the chest as much as possible, then relax and return to the original position.
3. Exercise with 3 sets of 10 reps per day.
MT/CT-3 standing gastrocnemius stretching exercises
1, standing facing the wall, leaning forward, hands on the wall at shoulder height, legs in a lunge, the affected leg behind, 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.
MT/CT-4 top wall N rope muscle stretching exercises
1. Lie on the edge of a doorway or wall in a supine position.
2. With the knee of the affected leg straight, stand the leg up 90 degrees, rest it on the door frame or the edge of the wall, feel the pulling sensation at the back of the thigh, maintain the position without moving.
3, note that the buttocks as far as possible against the door frame or the wall, while the healthy side of the leg to keep straight.
4. When practicing, 3 sets of 3 times per day, each set for 15-30 seconds.
MT/CT-5 straight leg lift exercise
1.Semi-supine position and bend the knee joint of the leg on the healthy side so that the sole of the foot can step on the bed.
2, the affected leg is straight, the quadriceps muscle is contracted and tensed, and the leg is lifted off the bed about 20 cm, maintaining the posture.
3, pay attention to the knee joint do not bend, do not lift the leg too high, leg down evenly and slowly.
4, the exercise, 3 groups per day, each group of 10 times, each time adhere to the power exhaustion, the longer the better.
MT/CT-6 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 to make the ball slide to the shoulders, knee flexion of about 45 degrees, maintain the posture of immobility.
4, pay attention to keep the shoulders relaxed, torso straight, sliding when the action is uniform and slow.
5. Practice with 3 sets of 10 reps per day for 10 seconds each.
MT/CT-7 Step Exercise
1. Stand in the 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 down evenly and slowly.
4. Practice 3 sets of 10 reps per day.
Knee stability exercises
Prepare about 1.5-2 meters long elastic band or tension piece, knot both ends to make a double-strand loop, the knotted end is fixed on the doorway or bed leg, the other end is set on the ankle joint of the healthy leg.
MT/CT-8 A forward stability exercises
1. Stand facing the door with the body weight on the affected leg and slightly flex the knee joint.
2. Pull the elastic band with a backward force on the healthy leg.
MT/CT-9 B lateral stability exercises
1, turn 90 degrees so that the affected leg is close to the door and the healthy leg is away from the door.
2. The healthy leg exerts force outward and pulls the elastic band.
MT/CT-10 C rearward stability exercises
1, then turn the body 90 degrees, so that the body back to the door to stand, knee slightly flexed.
2. The healthy side of the leg is forced forward, pulling the elastic band.
MT/CT-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. Push the healthy leg inward and pull the elastic band.
For the exercise, 3 sets of 10 reps per day. If you feel difficulty standing on one leg, you can prepare a chair and hold the back of the chair to help balance.
MT/CT-12 Knee extension resistance exercise
1. Prepare about 1.5-2 meters long elastic band or tension piece, knot both ends into a double-stranded loop, and fix the knotted end to the doorway.
2, standing facing the door, knee flexion 45 degrees, 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 joint is slowly straightened, pulling the elastic band backwards.
4. If you feel difficulty in standing on one leg, you can prepare a chair and hold the back of the chair to help balance.
5. Practice with 3 sets of 10 reps each day.
MT/CT-13 Balance Board Exercises A-E
Balance board exercises are exercises to improve the function of the ankle joint, which are helpful for the recovery of mobility, muscle strength and proprioception. It is recommended that you should buy a balance board for yourself in the later stage of rehabilitation and insist on practicing it to benefit a lot.
1. Stand with your feet on the balance board, shoulder-width apart.
2, legs control the balance board back and forth alternately for a total of 30 times, and then alternate left and right for a total of 30 times, each exercise when the edge of the plate are in contact with the ground.
3, legs control the balance board clockwise rotation 30 times, and then counterclockwise rotation 30 times, each exercise to keep the edge of the plate are in contact with the ground.
4, improve the difficulty, legs control the balance board clockwise rotation 30 times, and then counterclockwise rotation 30 times, each exercise to keep the edge of the plate can not touch the ground.
5, legs standing still, maintain balance for 2 minutes, keep the edge of the plate can not touch the ground.
6.Increase the difficulty, close your eyes, stand with your legs still, maintain balance for 2 minutes, keep the edge of the plate not touching the ground.
7, if the feet are easy to complete the above actions, you can try the affected foot single-leg exercise, pay attention to the wall or chair exercises to prevent falls.