Exercise Videos: Lower Limb

Strength and Control
Mobility and Flexibility
Gym




How to tape the patella- McConnell taping


Instructional video on how to use rigid tape to support the patella using the McConnell technique.
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How to tape the patella- Rocktape


Instructional video on how to tape to support the patella using Rocktape or Kinesiotape.
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How to tape Achilles


Instructional video demonstrating how to use Rocktape of Kinesiotape to support the Achilles tendon.
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How to tape an ankle


Instructional video on how to tape an ankle with rigid strapping tape for support to improve stability following ankle sprain.
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How to tape calf muscles


An instructional video on how to tape the calf muscle for support using Rocktape or Kinesiotape
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Hamstring curls with exercise ball/ TRX (double and single leg)


Lying on your back, place your legs on a swissball/ or feet in a TRX, with your knees straight, active your core and lift your bottom up, roll the ball in towards your bottom and control out
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Deadlifts


Stand with your feet shoulder width apart and knees pointing forward. Bring your shoulders back and down and grab the bar on the just outside of your legs. Keeping your lower back flat and chest up. Lift the weight up by keeping your arms straight and activating your glutes to bring  your trunk upright (hip thrust motion). Once upright use your glutes and hamstring control to slide the bar down against the legs to below knee level while bending at the knee, ensuring the back is flat and chest is up at all times. Once a the bottom, use a hip thrust motion to stand back up right.
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Standing Knee extension with Theraband/ Cable


Standing facing the wall place one end of the theraband around the back of knee and the other end secured to the wall. Starting with the knee in a bent position extend the knee back pulling against the resistance until the knee is straight
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Active Knee Flexion


In a seated position, bend your knee by bringing your heel towards your bottom. Focus on keeping this action slow and controlled.
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Femoral nerve stretch


Kneeling on one knee, with your foot resting on a chair behind you. Tuck your bottom under and lunge slightly forwards into hip extension. Once you feel a gentle stretch slowly curl your head an upper back down to intensify the stretch for a few seconds then repeat.
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Clams


Lie on your side, bend knees to 90 degrees. squeeze heels to activate hip abductors, lift up 30 cm and hold. This exercise is designed to activate your Gluteus Medius and Minimus.
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Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
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Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
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Achilles stretch


Standing against a wall, have one foot slightly behind the other with both knees bent. Push your back heel into the ground and feel the stretch low down in your calf.
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Quad stretch


While standing, bring your heel towards your bottom and grasp it with the hand on the same side. Gently pull your heel further towards your bottom while not arching your back. You can use your free hand to hold onto a wall for balance if needed.
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Hamstring Stretch


Bend forward at the waist with your front leg straight and back leg bent. Keeping your hips level, lower your trunk as if you are going to sit on your back leg while keeping your front leg straight.
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Groin (gentle)


Sit with both legs out and relaxed in front of you. Bent one leg and rest the flat part of your foot against the inside of the other thigh. Use your hands to gently push the bent knee towards the ground
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Upper hamstrings


Crouch on the ground with one leg straight in front of you and the other bent and resting on the ground. Keeping your front leg straight and toes pointing up, lower your bottom as if you are going to sit on your back leg.
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
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Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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Self janda with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
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Rectus Femoris stretch


The rectus femoris is the longest part of the quadricep that runs across the front of the hip and knee. Mobility is needed in this muscle for sprinting and kicking activities. With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.
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Neural mobilisation with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up. repeat 10 bounces
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