This page is awaiting validation. It does not replace a consultation or a programme adapted to your situation.
Who may use these exercises?
After assessment, or for a known suitable problem, a simple option may help restore movement or muscle activation.
Clots, fractures, tendon ruptures and recent surgery require specific care; a general sheet does not treat every cause.
Chapter sources [1]
Understand the picture
Three different goals
Mobility
Comfortable bending and straightening.
Activation
Gentle contraction of the front or back thigh.
Push-off
Gradually restoring calf work in standing.
Chapter sources [1]
When not to start alone
Do not start with new leg swelling, substantial acute pain, a cold foot or new weakness. Read the warning-sign guide.
After significant injury or surgery, clarify permitted weight-bearing, movement and contraction before trying the exercises.
Your exercise sheet
Select the movements you would like to discuss with your physiotherapist. Your sheet includes the illustrations, steps and precautions from this page.
Exercises selected: 0
Choose at least one exercise to prepare your sheet.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Slide the heel to bend the knee
- Starting position
- Lie or sit on a stable surface with your legs supported. Keep the heel on the support.
- Movement
- Slide the heel towards you to bend the knee, then return slowly. Do not pull with your hands.
- Starting amount
- Try 2 to 3 slow movements, then rest. If the response remains good, gradually add 1 or 2 repetitions; agree frequency with your clinician.
- Take care
- Keep within a comfortable permitted range, with the heel supported.
- When to stop
- Stop for sharp pain, locking, new swelling or lasting worsening.
Chapter sources [1]
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Gently contract the quadriceps
- Starting position
- Sit or lie with your leg supported and as straight as remains comfortable.
- Movement
- Tighten the front thigh, gently bringing the back of the knee towards the support. Hold about 5 seconds while breathing, then relax.
- Starting amount
- Try 2 to 3 gentle contractions with rest. Adapt sets and resistance to your programme.
- Take care
- Do not press the knee with your hands. Respect restrictions on contraction or straightening.
- When to stop
- Stop for sharp pain, persistent cramp, locking or worsening afterwards.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Seated hamstring contraction
- Starting position
- Sit on a stable chair. Place the working ankle in front of the other ankle at a permitted knee angle.
- Movement
- Gently try to draw the working heel backwards while the other leg resists. Nothing moves; feel the back thigh tighten, then relax.
- Starting amount
- Once this variation is approved, try 2 to 3 brief gentle contractions. Agree duration, angle and frequency with your physiotherapist.
- Take care
- Avoid maximal effort. This is not an initial test after an acute tear or tendon repair.
- When to stop
- Stop for sudden buttock or thigh pain, persistent cramp or new tingling.
1: starting position. 2: movement or contraction. The drawing simplifies the action; follow the written instructions and any restrictions.
Raise both heels
- Starting position
- Stand on level ground holding a stable worktop. Share weight across both feet, only if weight-bearing and rising are permitted and pain-free.
- Movement
- Slowly lift both heels, keeping toes on the floor, then lower with control.
- Starting amount
- Try 2 to 3 repetitions. Build gradually if the response stays good; discuss sets, holds and single-leg progression individually.
- Take care
- Do not start at a step edge. Keep support and avoid limping or major compensation.
- When to stop
- Stop for calf or tendon pain, imbalance, new swelling or persistent worsening.
Choose a goal and safe space
Heel slides move the knee. Quadriceps contractions work the front thigh; seated contractions target the back. Heel raises prepare push-off.
Use stable support and a clear floor. Choose a useful exercise rather than automatically doing all four.
Chapter sources [1]
How much for a first trial?
Two or three permitted repetitions can test tolerance. This small trial is not a complete strength programme.
Rest and observe. Frequency, sets and resistance depend on your situation; the sources do not all prescribe the same dose.
Chapter sources [1]
Knee movement and quadriceps
Move with control without pulling the leg forcefully. Start gentle contractions without added load or breath-holding.
Stop for sharp pain, locking or new swelling. Follow bending and straightening restrictions even if the drawing shows greater movement.
Hamstrings and calf
The seated contraction should not become a maximal contest between your legs. Begin heel raises only with permitted, pain-free support and movement.
Do not test a suspected Achilles rupture with these exercises. Single-leg raises or lowering from a step increases demand considerably.
Progress or reduce?
If the response remains satisfactory during, after and the next day, gradually increase one variable: repetitions, movement or resistance.
Reduce if walking, sleep or function worsens. Persistent deterioration, weakness or swelling needs advice rather than simply another variation.
Chapter sources [1]
In everyday life
Try, observe, adjust
Choose
A variation compatible with assessment.
Observe
Immediate, later and next-day response.
Adjust
Change one element, asking for advice when needed.
Chapter sources [1]
Using the selection and PDF
Select agreed movements to download instructions, illustrations, precautions and sources. Discuss the sheet with your clinician.
Selection is not a diagnosis or prescription. Videos are planned later; written instructions guide these simplified drawings.
Chapter sources [1]
Your questions
Must I do everything daily?
No. Choice and frequency follow your goals, tolerance and individual programme.
Chapter sources [1]
Are two repetitions enough for strength?
They are a movement trial here. Strength work later needs an appropriate progressive dose.
Chapter sources [1]
What if I feel worse the next morning?
Reduce dose or difficulty. Seek advice if worsening persists or new signs appear.
Chapter sources [1]
Can I immediately raise one heel?
Single-leg loading is a major progression. It depends on function and instructions.
Chapter sources [6]
Sources and references
- [1] NHS Inform: Exercises for thigh problems
- [2] NHS: DVT (deep vein thrombosis)
- [3] AAOS OrthoInfo: Quadriceps Tendon Tear
- [4] NHS — Knee exercises for runners: thigh contraction
- [5] South Tees Hospitals — Isometric hamstrings
- [6] Hull University Teaching Hospitals: Soft tissue injury, calf strain
- [7] NHS: Compartment syndrome
- [8] CGDIS: Appeler le 112
Text updated on
Medical review: awaiting Hasib Selimovic.