Here you'll find some stretching/strengthening exercises for the leg. As always, consult your doctor before beginning any exercise program. Use common sense and proceed with caution. If a movement feels difficult or causes pain, stop immediately.
Stretching Exercises
Quadriceps Stretch 1:
Lie on your side, resting the side of your head in your hand. Stretch the leg not on the floor. Hold the top of the foot and pull the heel toward the buttock. Hold for ten to twenty seconds. Repeat 4 to 5 times.
Quadriceps Stretch 2:
Sit with one leg bent, touching the heel of the foot to the hip. You can bend the other leg as well, or leave it straight in front of you. Hold for ten to twenty seconds. Repeat 4 to 5 times.
Quadriceps Stretch 3:
In a sitting position on the floor, straighten your leg as much as possible. Hold for ten to twenty seconds. Repeat 4 to 5 times.
Quadriceps Stretch 4:
Tie a belt around one of your feet. Lie on your stomach. Using the arm of the same side, pull the belt over your shoulder and bend the knee (don't arch your back). Hold for 30 to 60 seconds. Repeat 4 to 5 times.
Hamstring Stretch:
Lie on your back with one leg straight in front of you and the other bent. Hold onto the ankle of your bent leg and slowly straighten your leg. Keep your lower back on the floor. Hold for 10 seconds. Relax. Repeat 5 to 10 times.
Strengthening Exercises
Leg Lift:
Lie on the floor with one leg straight in front of you and the other bent. Slowly raise your straightened leg as far as you can. Hold for 10 seconds. Repeat 5 to 10 times.
Quadriceps Leg Raise:
Sit in a semi-reclined position, leaning on your hands behind you. Keep one knee bent, one leg straight. Squeeze the quadriceps of the straight leg and raise it 45 degrees. Hold ten to twenty seconds. Repeat 8 to 10 times.
Hamstring Curl:
Stand with your thighs against a surface (a table or wall). Flex one knee as far as it can go and hold for 10 seconds. Lower the foot slowly. (Ankle weights increase the effectiveness). Repeat 20 to 30 times.
Squats:
Stand with your feet aligned under your shoulders and arms straight out. Keep your heels on the floor and your knees on your feet and squat. Repeat 20 to 30 times.
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