Liverpool

Wirral

Downloads, Videos and Strength Tests

This page will give you an insight into the types of videos you will find in the patient portal

Please feel free to login to the patient portal and get a lot more information and more free videos

The First Video is the Clam

This exercise is often done incorrectly, so please watch how we would instruct it.

The Clam

The purpose of this exercise is to recruit the gluteal muscles (those muscles on the back of the hip) they are used extensively when standing, moving and bending to support and stabilise the spine as well as having a role in stabilising the knee.

This exercise is often used to get the muscles to strengthen and recruit in this position. However, the muscles are often required while you are standing up, therefore this exercise is usually used first to gain strength so that you can then progress on to more functional exercises. Please login to the Patient Portal for more information.

Strength Tests

There is a considerable amount that we can do in the treatment room, however, one thing we are not able to do is strength test you to your maximum.

For this specialist equipment is required in a gym. Below are videos describing strength tests often required by us. Please download the following document Strength Tests and fill in the information required.

Knee Tests

Single Leg Press

Aim to find the maximum weight you can successfully lift for 5 repetitions – if you can achieve more repetitions than that, the weight is too light.

Single Leg Press and Hold (Isometric)

This exercise is very good for tendon rehabilitation. Please fnd the maximum weight you can hold for a count of 10 seconds.

Calf and Ankle Tests

Single Leg Calf Raise

Aim to find the maximum weight you can successfully lift for 5 repetitions – if you can achieve more repetitions than that, the weight is too light.

Make sure you work through the full range of ankle motion. It is common for the range to suffer as the weight increases – do not let this happen!

Single Leg Calf Hold (Isometric)

This exercise is very good for tendon rehabilitation. Please fnd the maximum weight you can hold for a count of 10seconds. Try to keep the foot neutral, i.e. not pointed and not on stretch, it needs to be in the same position your foot would land on the ground if you were running.

 

 

Injury Prevention Seminar

Please feel free to download the following document. It demonstrates and explains a number of exercises that anyone who runs should use to help prevent getting injured.

Please click here to access the download