Conditioning of the Hips, Knees and Ankles (ADVANCED)

Everything in this article is with good intentions, and it is acceptable for the majority of clients. However, it is your responsibility to seek medical clearance from a GP if you or the therapist, after a physical assessment, believe it to be the case.

Hips, knees, and ankles often experience a lot of stress, and we lose our conditioning, which makes them weak and tight over time. Even after an injury or surgery, we may not notice the changes taking effect until we feel pain or discomfort. 

In most cases, getting back into some training will ease the problem area and return to normality. However, there are some circumstances in which the rehab sessions require a longer time, meaning it would take longer than the usual 2-4 weeks to reach your goal. 

To ensure the programme is safe and effective and to give you confidence, you should do the first session under the supervision of a trained and trusted Sports Therapist.

The exercises here are for beginners to advanced levels. If you feel too strenuous or are restricted, contact your therapist or consult your doctor about continuing. 

Crossfit man doing squats

Hold for 10-30 seconds REPEAT: 6-10 times

• Side plank - Lift your top leg while in the plank position)

• Single-leg lunge - Hold dumbbells)

• Single-leg deadlift - Hold dumbbells)

• Single-leg calf raises - Hold dumbbells)

• Single-leg bridge - Fold your arms across your chest)

• Single-leg bridge - Fold your arms across your chest)

Please take the time to study any exercise before committing to it. YouTube has some great guidance videos, and taking notes is a critical skill in any recovery and strengthening programme you start.

Akhtar (SAC. Dip), Lead Clinical Sports Therapist

www.bodyworkclinic.co.uk