The joints and muscles in the leg all work together. Problems in the hip, knee, foot and ankle will often benefit from exercising all areas of the leg.
Hip Exercises
Common problems causinghip paininclude groin strains, osteoarthritis (OA), joint and muscles problems can all be causes of ongoing hip pain.
Self- management using the advice above and the exercises below will help the problem to settle in most cases. However if this fails to help, ask a physiotherapist or GP for help.
As a general guide carry out the exercises below twice daily. Start with 5 repetitions of each exercise, working within your pain tolerance. It can be usual to experience an increase in your pain for up to 30 minutes following these exercises, adjust the number of repetitions if symptoms increase for longer. As your strength and movement improve, you should increase the number of repetitions up to 10.
Standing Hip Abduction
Stand straight holding a chair. Move your outside leg slowly to the side, keeping your knee straight and without changing the position of your pelvis or body. Bring your leg slowly back together. Repeat.
Lie on your back (on the floor or on your bed) with your knees bent. Contract your buttocks to lift your hips off the floor/bed until your body is in line with your legs.
Slowly lower your buttocks to the starting position. Repeat
Sit on a chair that is against a wall so that it will not move when you stand up.
Fold your arms across your chest. With your feet slightly apart, lean forward so that your shoulders are over your feet and stand up fully.
Slowly return to sitting. Repeat.
Knee Exercises
Common problems causingknee paininclude osteoarthritis, patellofemoral pain (Anterior Knee pain), tendinopathy, ligament and meniscal or cartilage injuries can all cause ongoing knee pain. Self- management using the advice above and the exercises below will help the problem to settle in most cases. However if this fails to help, ask a physiotherapist or GP for help.
Straight leg raise and hold
Lying on your back (on the floor or on your bed), with one knee bent and the other out straight, lift your straight leg keeping the knee straight. Aim to lift your heel about 10-15cm and hold for 10 seconds before lowering leg again. Repeat.
Sit to stand
Sit on a chair that is against a wall so that it will not move when you stand up.
Fold your arms across your chest. With your feet slightly apart, lean forward so that your shoulders are over your feet and stand up fully.
Slowly return to sitting. Repeat.
Quadriceps tightening.
Lie down (on the floor or on your bed) with your legs out straight.
Tighten the muscles at the front of your thigh by trying to push the knee downwards
Hold the muscle contraction for 10 seconds (but without holding your breath). Then relax the muscle again. Repeat
Knee straightening
Lie down on your back with a rolled up towel or foam roller behind your thigh, just above the knee. Push the back of your thigh down into the towel or roller and lift your heel off the floor/bed so that your knee straightens. Lower your leg back to the starting position.
Foot and Ankle Exercises
Common problems causingfoot and ankle paininclude ankle sprain, osteoarthritis (OA), and achilles tendon problems. Self- management using the advice above and the exercises below will help the problem to settle in most cases. However if this fails to help, ask a physiotherapist or GP for help.
Calf muscle strengthening
Stand on the bottom step of our stairs, or on a small step, making sure you have something to hold onto for balance. Rise up onto the balls of your feet, keeping your knees straight, then slowly lower your heels as far as possible still keeping your knees straight. Repeat
Ankle stretches.
Sit on your bed with your legs out straight and your feet hanging over the edge. Pull your toes towards you as far as possible then point your toes away from you as far as possible, moving your ankle joint up and down and trying to get as much range of movement as possible.
Ankle mobility in sitting
Sit on a chair with your feet on the ground slightly in front of your knees. From this position, lift the front of your feet off the ground as far as possible, keeping your heels on the floor. Try to get as much range of movement as possible.
Ankle circles
Sitting comfortably in a chair, lift one foot off the ground. Make circles with your ankle, trying to get as much range of movement as possible in all directions.
Image credits:Physiotec
