Hip, knee and ankle pain can all originate from weakness in the hip joint. Weakness and dysfunction in the hip area can also contribute to injuries in the hips and ankles due to the excess strain placed on these joints. Physical therapy exercises for the hip can strengthen this joint and help relieve the pain and dysfunction in the ankle and knee joints. Physical therapy exercises for the knee and ankle can help restore mobility to those joints.
Bed Supported Knee Bends
Step 1
Lie on your back on the floor or a firm mattress. Keep your legs straight with your toes pointed toward the ceiling.
Step 2
Bend the knee of your affected hip so that the sole of your foot is flat on the floor or mattress, next to the opposite shin.
Step 3
Slide your foot toward your buttock, increasing the bend in your knee. Do not allow your knee to fall to either side.
Step 4
Slide your foot away from your buttock, decreasing the bend in your knee. Do not allow your knee to fall to either side.
Step 5
Repeat each slide 10 times and do the exercise up to four times each day.
Ankle Exercises
Step 1
Lie on your back on the floor or a firm mattress. Keep your legs straight with your toes pointed toward the ceiling.
Step 2
Flex the foot on your affected leg so that the back of your toes point toward the knee. Hold for two seconds. Extend the foot on your affected leg so that the back of your toes point away from your knee. Hold for two seconds.
Step 3
Return your foot to the neutral position and bend the foot inward so that the sole points toward the opposite leg. Hold for one second. Bend the foot outward so that the sole points away from the opposite leg. Hold for one second.
Step 4
Repeat five times in each direction and do the exercise up to four times each day.
Supine Leg Lift and Prone Extension
Step 1
Lie on your back on the floor or a firm mattress. Keep your legs straight with your toes pointed toward the ceiling.
Step 2
Bend the healthy leg so that the sole of your foot rests on the floor or mattress. Engage your abs and lift your affected leg a few inches off the bed.
Step 3
Keep the affected leg straight. Hold for up to 10 seconds and slowly lower your leg. Repeat as many times as is comfortable.
Step 4
Turn over onto your stomach and let your forehead rest on your folded arms.
Step 5
Engage your abs and lift your affected leg a few inches off the floor. Hold for up to 10 seconds and slowly lower your leg. Repeat as many times as is comfortable.
