Fractures, sprains, strains, tendinitis, bursitis, arthritis and stress fractures can all affect your lower extremities -- most commonly your hips, quadriceps, hamstrings, knees, calves, ankles and feet. Injury can leave your lower extremities weak and lacking their usual range of motion. As a result, your doctor may recommend rehabilitation exercises to help return your legs to their normal strength and function. Lower extremity rehabilitation exercises should never be done without first consulting with your doctor.
Mini Squats
Mini squats can help strengthen your hip, knee, hamstrings, quads and calf muscles. Stand up straight on your affected leg only. Place your hands on your hips for balance.Slowly bend your knee making sure that you knee does not extend over your toes -- your knee should also not exceed at 90-degree angle. Never squat to the point where you are experiencing pain in your affected leg. Hold this position for five seconds. Relax and repeat three sets of 10 repetitions daily.
Seated Quadriceps Stretch
Your quadriceps are the muscles in the front of your leg. They play a key role in the supporting your knee as well as in the functioning of your knee and hip. Sit in a chair with your back straight and flat against the back of the chair. Your knees should be bent with your feet positioned flat on the floor. Extend your affected leg fully in front of you with your knee and toes pointing toward the ceiling. Hold this position for five seconds. Relax and repeat three sets of 10 repetitions daily. To challenge yourself, use an ankle weight (1 to 3 lbs.) on your affected leg.
Straight Leg Raises
Straight leg raises can help to strengthen your hamstrings -- the muscles in the back of your thigh -- as well as your hips and quadriceps. Sit with your affected leg fully extended in front of you. Your healthy leg should be bent at the knee with your foot flat on the ground. Place your arms on the ground behind you for support. Slowly raise your affected leg in the air -- approximately 1 foot off of the ground -- without bending your knee. Hold this position for five seconds. Relax and repeat three sets of 10 repetitions.
Stand Hamstring Stretch
Your hamstrings play an important role in the functioning of your hips and knees. A hamstring stretch is used in the rehabilitation of knees, hips and hamstring muscle injuries. Stand with your hands positioned flat against a wall for support. Your back should be straight and your fee should be positioned shoulder-width apart approximately 1 foot from the wall. Contract your hamstring muscles of your affected leg to curl your lower leg off of the floor. Bring the heel of your foot in the direction of your buttock. Hold this position for five seconds. Relax and repeat three sets of 10 repetitions daily.
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