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Physio Exercises
— Self, Physio, Gym — 1 min read
Middle Knee Ache / Pain
June 2021
Cause & Symptoms
- Playing football after coming off bench with only small warm up
- No pain until day after
- Dull ache in middle of left knee
- Sharper pain when contracting hamstring against resistance eg. when sitting in chair with feet on ground and then trying to pull heel backwards
Diagnosis
- Aggravated tendon at base of hamstring on outer-side (lateral?)
Rehab
| Exercise | Sets | Reps | Weight | Days |
|---|---|---|---|---|
| Good mornings | 2 | 15 | 20 KG (add if pain free), current 40 | Daily |
| Hip bridge with foot on block | 3 | 10 | Bodyweight | Daily |
| Heel drag on rolling chair | 3 | 10 | Bodyweight | Daily |
| Heel flicks | 1 | 20 | 4x Daily |
Achilles Pain & Tightness
February 2021
Cause and Symptoms
- Tight and tender achilles heel during and after Exercises
- Gradual onset over 18 months
Diagnosis
- Overuse, aggravated tendon. Need to reduce load and increase capacity
Rehab - Alfredson Eccentric Program
Both of these should be performed on sturdy step, and should only stop if pain is disabling. When it is pain free, add weight.
| Exercise | Sets | Reps | Weight | Days |
|---|---|---|---|---|
| Straight leg heel drops / calf raises | 3 | 15 | Add if pain free | 2x daily |
| Bent heel drops / calf raises | 3 | 15 | Add if pain free | 2x daily |