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The Advanced Lower Limb Rehabilitation Class aims to help you recover from your lower limb injury or surgery and to show you how to get your joint movement, muscle power, flexibility and balance back.

We want to support you to achieve your goals and return to your normal levels of activity. Having looked at the difficulties and / or pain you are experiencing, we are offering you this as the best and quickest way to make a full recovery.

What to expect

This is a physical, progressive exercise rehabilitation group. The group usually consists of up to 12 people, who are at varying stages of recovery for a variety of problems. The therapist will confirm some details with you at the start of the class and provide you with information on what to expect. You will be monitored and guided through the exercises and with time you will become familiar and more confident. We would like you to attend 4 regular sessions and it is important to practice these exercises at home in between sessions and once your treatment has finished.

What will I need?

  • Wear loose fitting clothing that is comfortable to move in
  • Wear supportive footwear such as trainers
  • You may wish to bring a drink

At home practice

Try to find 5-10 minutes in your daily routine to complete some of these exercises, choosing 3-4 different ones each time to practice.

To make progress with your recovery, each exercise should be easy and comfortable at the start but slightly uncomfortable by the end, with the discomfort easing within 10 minutes of finishing.

If it is too hard (very uncomfortable or doesn’t ease off) do less repetitions or the easier version next time. If it is too easy (doesn’t get uncomfortable by the end) do more repetitions or the harder version of the exercise next time. The exercises provided are a guide and not all of them may be appropriate for you. Speak to your therapist for specific guidance on your home program or if you have any concerns with any of the exercises.

Self help resource

Visit our health hub to access free advice on how to improve and maintain your physical wellbeing.

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Vita Health Group works in partnership with the NHS to provide Musculoskeletal (MSK) services across the UK by a team of experts who are committed to excellence in clinical standards and customer service.

NHS Physiotherapy
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Self-help exercises

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1. Squats

1. Stand tall with your feet shoulder width apart and your weight even on both feet.

2. Squat down by sitting back and bring your arms forward.

3. Push back up through the heels, slowly and with control.

+ To make this harder, pause in a squat position and hold for 3 seconds

– To make this easier, hold a chair for

Man stretches quadriceps by holding one foot behind, balancing with free hand on a chair. He is wearing a blue shirt and black shorts, standing on a plain white background.

2. Balance and stretching

Stand on your affected leg for balance and stretch your non affected leg.

If your flexibility allows in your affected leg stretch your affected leg and stand on your not affected leg.

Use a chair for support

+ to make this harder, close your eyes to challenge your balance

A person kneels on one knee with the other foot flat on the ground, performing a lunge exercise on a white background, wearing a blue shirt and black leggings.

3. Single Plane Lunge

Stand with feet hip width apart.

Take a step forward and bend the front knee.

Stand back up pushing through your heel and bring your front foot back to the starting position.

+ To make this harder, bend the front knee further so that your rear knee moves closer to the floor.

– To make this easier, hold on to a hand rail or chair for support.

A woman in a blue shirt and black pants performs a high knee exercise, raising one knee while lifting her opposite arm, against a plain white background.

4. Marching on Spot

Stand tall with your feet hip width apart and your weight even on both feet. March in place.

+ To make this harder, increase the speed of the march or the height of your knees

– To make this easier, reduce the speed of the march or the height of your knees

Man in a blue shirt lunges forward with one knee bent, surrounded by red arrows pointing in multiple directions on a plain white background.

5. Multi-directional Lunge

Stand with feet hip width apart.

Take a step forward and bend the front knee.

Stand back up pushing through your heel and bring your front foot back to the starting position and repeat by placing your in different directions as guided by your therapist

+ To make this harder, increase the directions or add a small weight

– To make this easier, weight, single plane only

A person in a blue shirt and black shorts jumps upward with arms extended forward against a white background. A red arrow points up from their feet, indicating movement.

6. Jump and land

Place feet hips width apart and slightly bend your knees and jump so your feet leave the ground.

Land on slightly soft bend knees in a squat position

+Jump slightly higher /change of plane

-Jump slightly lower

A man in a blue shirt performs lunges using a grey step platform, demonstrating an exercise routine against a plain white background.

7. Lunge on step

Place your affected leg on a step and you run affected leg behind you

Place hands by side or on your hips and control your knee bending to a comfortable position and return back to the starting position

+ Add weights in your hands

-Reduce weights and do not lunge as far down

A person wearing a blue shirt and black shorts balances on one leg, set against a plain white background.

8. Single leg lateral jumps

Stand on your affected leg and hop forwards. Concentrate on keeping your balance and landing on a slightly soft, bent knee.

+ Go forwards, backwards or diagonal

-Continue forwards only in a straight line

FAQs

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What is a group exercise class?

Recovering from injury often requires rehabilitation exercises that are gradually progressed over a number of weeks. Group Exercises Classes are small rehabilitation groups that are specifically designed to deal with common injuries or conditions that patients experience. When supplemented with at home exercises the vast majority of MSK conditions respond very well to consistent and progressive exercises over 12 weeks. Group Exercise Classes are a safe and effective way to help patients recover and get consistent support to learn suitable exercises and progressions for the first six weeks. Exercising in a group environment i.e with other people with the same or similar condition provides:

  • Exercises which are specific to a patient’s condition
  • Exercises set at the right intensity for an individual
  • A Physiotherapist on hand to field any questions or concerns
  • Encouragement and support from other patients in a similar situation
  • Education about specific conditions, managing symptoms and the benefits of exercising
  • The overall physical and psychological benefits of being more active

The exercises in a class are prescribed and performed for various reasons including strengthening muscles, improving the cardiovascular system, and developing or maintaining physical skills like balance. Our physiotherapists are experts in prescribing the right exercises to resolve various problems e.g., low back pain, early osteoarthritis etc.

What is involved?

  • 1 class per week over a 6-week period led by one of our physiotherapists
  • Each class will last 1 hour but everyone tends to start at slightly different levels
  • Over the 6 weeks, the exercise will gradually increase but we will help you pace this What is involved?

Group Exercise Classes are delivered on a rolling program so patients can access them at any time. All we ask if for patients to be able to commit to a regular time every week to benefit from the classes.

What should I expect from an exercise class?

During the class you will carry out an average of a 30–40 minute exercise programme, including a warm up and call down. Following this will be a chance to ask any questions which can include an educational component around covering various topics from how to exercise, to knowing how to manage pain flare ups. The exercise circuit is supervised by a rehab therapist who will check that you are doing the exercises correctly and safely.

ll of the exercises have been chosen as they will work to strengthen yourself in a safe way. However, if you feel that your pain is worsening when doing the exercise class, please tell the therapist. We will be able to tell you if you are doing the exercises right or if they need to be altered.

We aim to provide you with a block of classes. However, if you cannot attend for a week, we cannot guarantee that we can offer you a further class to make up your sessions. We recommend you chose a time to start when you know you are going to be able to make the regular attendance. Most people manage well if they are able to attend all of the sessions.

What should I wear to the exercise class?

Please wear suitable clothing that is appropriate for an exercise class. Gym or sportswear is probably the best clothing to wear, or something you feel comfortable in that will allow you to move freely.

What if I need to cancel an exercise class?

Please call as soon as you know you will be unable to attend the class and any cancellations must be made at least 24 hours prior. Should you wish to cancel over the weekend or out of hours, please leave a message on our answering machine. Our cancellation policy is intended to avoid unnecessary loss of appointments, which can lead to increased waiting times:

• If you fail to attend your appointment or cancel with less than 24 hours’ notice you will be discharged back to your GP.
• Frequently cancelling your appointments with more than 24 hours’ notice will also lead to being discharged back to your GP.
• If your last appointment was over 12 weeks ago or more, we may ask you for a new referral. This is because your injury may have changed in that time, and we will need to re-assess you and create a new treatment plan for you.
• We understand it can sometimes be unavoidable to cancel your appointment and these circumstances will always be considered if you inform us that you are unable to attend.

Contact us on 020 8187 4280

Should I do exercise outside of the class?

Yes! To get the best results from this programme, you should be doing exercise at home on a regular basis as well. If your physiotherapist gave you some exercises to carry out before the class, continue with these. We also suggest that you add at least one of the exercises taught to you during the class. Try and create a manageable daily routine to follow.

The benefits of exercise

Physical benefits

• Energy levels increased
• Increased physical strength
• Completing longer walks
• Grants you some more ability to do more things that you may enjoy
• Decreases chance of developing OA by 83%

Mental benefits

• Stimulates release of dopamine and serotonin*
• Improves mood
• Reduces stress
• Improves sleep
• Better digestion

Serotonin has been shown to aid with sleep regulation and reduce constipation.

Reduces the chances of major illness

• Dementia – Reduced by up to 30%
• Hip fractures – Reduced by up to 68%
• Depression – Reduced by up to 30%
• Cardiovascular disease – Reduced by up to 35%
• Type 2 diabetes – Reduced by up to 40%
• Colon cancer – Reduced by up to 30%

NHS guidelines recommend the following

Moderate Activity

150 mins of moderate intensity exercise a week = 30 mins x5 per week.

Moderate intensity = any exercise that elevates the heart/ breathing rate to a point where you can still hold a conversation.

Intense activity

75 mins of intense exercise a week = 15 mins x5 per week.

Intense exercise = any exercise that elevates heart rate.

Information & Guidance

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If you are struggling with a physical condition or injury that is affecting daily life, we offer a range of guidance to help reduce your symptoms, prevent further injury and improve your physical function to get you back to your best.

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