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1. Lie on your side with your affected leg on top.

2. Bend your bottom leg for stability.

3. Keep your top leg straight at the hip and bent at the knee.

4. Slowly straighten your top knee, using your thigh muscles (quads).

5. Hold for 2 to 3 seconds, then slowly bend it back.

6. Repeat 10 times

Hold - 2 to 3 seconds

Reps - 10 repetitions

Sets - 2x

Rest - 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

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1. Step one leg forward and keep your weight equally distributed between your legs.

2. Slowly bend your knees so that one knee touches the ground lightly, hold for 3 seconds.

3. Then come back up to the starting position. Repeat for all reps, then switch legs.

Reps- 10 Repetitions

Sets- 2x

Rest- 30 Seconds between sets

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1. Lay on your back with legs extended.

2. Keep the right leg straight and raise until perpendicular with floor (foot facing ceiling). Make sure to keep the left leg on the ground throughout.

3. Hold behind the knee with both hands and keep them there.

4. Bend the right knee, then extend the leg to get a hamstring stretch.

5. Repeat on the left side.

Hold - 30 seconds

Rest - 10 seconds

Sets - 2x

Frequency - 3x daily

Duration - 2 weeks

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1. Bring one leg forward and rest the heel on the ground, keeping the knee straight.

2. Rest your hands on your thigh or hips and let your buttocks stick out backwards with your back straight,

3. Hinge forward until you feel a stretch on your hamstrings (muscle behind your thigh).

4. Make sure you maintain a straight back throughout. Repeat stretch on other leg.

Hold - 30 seconds

Rest - 10 seconds

Sets - 2x

Frequency - 3x daily

Duration - 2 weeks

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1. Tie a theraband to something sturdy in front of you, like a closed door or a table leg that is unlikely to move.

2. Loop the other end of the band around the back of your knee so that it pulls forward.

3. Position your target leg slightly in front with the knee partially bent and toes touching the ground.

4. Keeping your foot in place, straighten your knee against the band's resistance until your heel touches the floor.

5. Hold briefly at full extension, then slowly return to the starting bent position.

Hold - 5 seconds

Reps - 10 repetitions

Sets - 2x

Rest - 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

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1. Lie on your back on a flat surface.

2. Bend the left knee so that the foot is flat on the floor.

3. Keep the right leg straight, with your toes pointing up.

4. Tighten the muscles of the right thigh and slowly raise to the height of the bent knee (left leg)

5. Hold for 5 seconds and slowly control the leg back to the table

6. Repeat on the other side

Hold - 5 seconds

Reps - 10 repetitions

Sets - 2x

Rest - 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

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1. Begin in a standing position directly in front of a firm chair.

2. Extend your arms in front of you and keep them there throughout the motion.

3. Start lowering down in a controlled motion until your glutes touch the surface of the chair.

4. Return to standing position and repeat.

Reps - 10 repetitions

Sets - 3x

Rest - 30 secs between sets

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Celeste Blanco Simple Limpio Minimalista Rectángulos Fotos Familia Post de Instagram de collage de fotos

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1. Lie flat on your back with your leg straight.

2. Place a small towel roll under your knee (optional).

3. Tighten the front of your thigh (your quad) by pushing the back of your knee down into the bed or towel.

4. Hold the squeeze for 5 to 10 seconds.

5. Relax for a few seconds.

6. Repeat 10 times

Hold - 5 to 10 seconds

Reps - 10 repetitions

Sets - 2x

Rest - No more than 5 seconds between repetitions and 30 seconds between sets

Frequency - 3x daily

Duration - 2 weeks

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1. Sit on a chair or table with feet hanging.

2. Straighten out your right leg or use opposite leg to lift the involved leg until the knee is fully straight.

3. Slowly lower the right leg back down (about 3–5 seconds). Keep the thigh in contact with the table at all times only the lower leg moves.

4. Control the downward motion and don’t let the leg drop. Repeat 8-10 times

Reps- 10 repetitions

Sets- 2x

Rest - 30 seconds between sets

Frequency- 2-3 times a day for 2 weeks

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1. Stand upright facing a step about 4–6 inches high.

2. Place your entire right foot firmly on the step.

3. Push through your right heel to lift your body up, then bring your left foot up to stand fully on the step.

4. Step down carefully with your left foot first, then bring your right foot down to the floor.

5. Repeat for all reps, then switch legs.

Reps- 10 repetitions

Sets- 2x

Rest - 30 seconds between sets

Frequency- 2-3 times a day for 2 weeks

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1. Stand with feet shoulder width apart and toes pointed forward to slightly turned out.

2. Bend knees and lower buttock towards floor. Keep your back straight and bend at your hips. Raise your arms forward as you lower down and then return arms to side as you straight back up.

Reps- 10 repetitions

Sets- 3x

Rest- 30 seconds in between sets

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1. Loop a resistance band securely around both feet.

2. Stand tall with your feet hip-width apart.

3. Engage your core and lift one knee up into a marching position, keeping the movement slow and controlled.

4. As you lift your foot, keep your foot and toes flexed toward your shin

5. Return your foot to the ground and repeat on the other side.

Reps - 8 reps

Sets - 3x

Rest - 20 secs between reps

Frequency - 2 times a day for 2 weeks

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Post de Instagram Collage de Fotos Minimalista Negro

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1. Stand facing a sturdy box (12–18”). Feet hip-width apart, arms at sides.

2. Bend knees and hips into a quarter squat. Swing arms back.

3. Drive through your legs and swing arms forward to jump onto the box.

4. Land on both feet, knees slightly bent, hips back. Quiet landing. Knees over toes.

5. Stand fully upright on the box. Engage glutes and quads.

6. Carefully step down one foot at a time — don’t jump down.

Reps- 10 repetitions

Sets- 2x

Rest - 30 seconds between sets

Frequency- 2-3 times a day for 2 weeks

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1. Start in a lunge position. One leg forward and the other behind, both being at 90 degrees.

2. Push off ground with both legs. Mainly use your front leg to jump up.

3. Mid jump, bring the back leg forward and bring the front leg back.

4. Land in a lunge position and repeat.

Reps- 12 repetitions

Sets- 3 sets

Rest- 60 seconds between sets

Frequency- 2-3 times per week

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1. Start standing on one leg behind and the front leg next to the cone.

2. Hop towards the other side of the cone

3. Focus on a gentle, quiet landing with good hip and knee alignment.

Reps - 5 each side

Sets - 2x

Rest - 60 secs between reps

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1. Drop one foot back, and place on an elevated surface

2. The front foot is placed next to one of the cones.

3. Move back and forth with small jumps

Reps - 10 reps

Sets - 2x

Rest - 60sec

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Purpose -

To review the measurement properties of physical performance tests (PPTs) of the knee as each pertains to athletes, and to determine the relationship between PPTs and injury in athletes age 12 years to adult.

Population -

Ages 12 - Adults

95% MDC: 13.9 cm

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Description

Questionnaire containing 20 questions about a person’s ability to perform everyday tasks.

Scoring scale 0-80.

All 20 items are scored with a maximum score 4 for each item.

The columns on the scale are summed to obtain a final score.

Patients are provided with 20-item instrument on paper and instructed to indicate their current level of difficulty with each activity.

MDC

9 Points

MCID

9 Points

SEM

3.7 Points

Population

Stroke, Chronic Pain, Arthritis and Joint Conditions

Test/ Retest Reliability- Excellent