Maximum of 6 exercises at any one time, performed three times/week | |||
2 quadriceps strengthening exercises | |||
1 hip abduction/gluteal strengthening exercise | |||
1 hamstring/gluteal strengthening exercise | |||
1 calf strengthening exercise | |||
1 other exercise as appropriate | |||
1. Quads strengthening | |||
Knee extension | Non weight-bearing | Q1. Seated knee extension | Progression: Increase resistance with elastic band – red through to black |
Non weight-bearing | Q2. Inner range quads over roll | Â | |
Sit-to-stand | Weight-bearing | Q3. Sit to stand without using hands | Progression: lower chair height, hover above the seat without touching down, add resistance band around knees and push outwards while performing sit to stand |
Weight-bearing | Q4. Asymmetrical chair stands (with more weight on arthritis leg) | Â | |
Steps | Weight-bearing | Q5. Step-ups | Progression: Increase step height |
Weight-bearing | Q6. Forward touch-downs from a step | Progression: Increase step height, don’t touch floor | |
Weight-bearing | Q7. Step-ups with weight | Progression: Increase step height, increase weight | |
Weight-bearing | Q8. Forward touch-downs with weight | Progression: Increase step height, increase weight | |
Wall squats | Weight-bearing | Q9. Partial wall squats | Progression: Halfway hold in bent-knee position, increase the amount of body weight taken through the arthritis knee. |
Weight-bearing | Q10. Split leg wall squats | Â | |
Controlled squats | Weight-bearing | Q11. Controlled squats (with back of chair support) | Â |
Controlled knee flexion/extension | Weight-bearing | Q12. Controlled knee flexion/extension with forwards/backwards sliding of opposite leg | Â |
Weight-bearing | Q13. Controlled knee flexion/extension with forwards/backwards sliding of opposite leg with elastic band | Progression: Increase resistance by changing elastic band colour – red through to black | |
Weight-bearing | Q16. Controlled knee flexion/extension with sideways sliding of opposite leg | Â | |
Weight-bearing | Q17. Controlled knee flexion/extension with elastic band and sideways sliding of opposite leg | Progression: Increase resistance by changing elastic band colour – red through to black | |
Step to single leg balance | Weight-bearing | Q14. Step to standing balance on semi-flexed knee | Â |
Weight-bearing | Q15. Step to standing balance on semi-flexed knee with arm movements | Â | |
2. Hip abductor/gluteal strengthening | |||
Standing hip abduction | Non weight-bearing | HA1. Side leg raises in standing with elastic band. | Progression: Increase resistance by changing elastic band colour – red through to black, add halfway hold |
 | Weight- bearing | HA3. Wall push with opposite leg, standing on straight arthritis leg | Progression: Hold weight in hand, increase the hold time |
Weight- bearing | HA4. Wall push with opposite leg, standing on arthritis leg with deeper knee bending | Â | |
Side stepping | Weight-bearing | HA2. Crab walking with elastic band | Progression: Increase resistance by changing elastic band colour – red through to black |
3. Hamstring/gluteal strengthening | |||
Supine bridging | Weight-bearing | HG1. Bridge with hold | Â |
Weight-bearing | HG2. Split leg bridge with hold | Â | |
Weight-bearing | HG3. Single-leg bridge with hold | Â | |
Standing knee flexion | Non weight-bearing | HG4. Hamstring curls standing over bench | Â |
Non weight-bearing | HG5. Hamstring curls standing over bench with elastic band | Progression: Increase resistance by changing elastic band colour – red through to black | |
Seated knee flexion | Non weight-bearing | HG6. Seated knee flexion with elastic band | Progression: Increase resistance by changing elastic band colour – red through to black |
Standing hip extension | Non weight-bearing | HG7. Hip extension with knee bent (90°) standing over a bench |  |
Non weight-bearing | HG8. Hip extension with knee straight standing over a bench | Â | |
Non weight-bearing | HG9. Hip extension with knee straight with elastic band standing over a bench | Progression: Increase resistance by changing elastic band colour – red through to black | |
4. Calf strengthening | |||
Standing plantar-flexion | Weight-bearing | C1. Double leg calf raises | Â |
Weight-bearing | C2. Single leg calf raises | Â | |
Weight-bearing | C3. Double leg calf raises over edge of step | Â | |
Weight-bearing | C4. Single leg calf raises over edge of step | Â | |
5. Balance (if appropriate) | |||
Tandem stance | Weight- bearing | B1. Maintain balance in tandem stance | Progression: remove hand support (if required), slowly raise arms in the air, eyes closed |
Natural stance | Weight- bearing | B2. Maintain balance whilst tapping opposite foot forwards & backwards | Â |
Single leg stance | Weight- bearing | B3. Maintain balance in single leg stance | Progression: Increase hold time up, slowly raise arms up and down, eyes closed |