Skip to content

The Starter 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.

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

Find your nearest service

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
A healthcare professional assists a woman performing an exercise in a bright room with plants. The professional wears a shirt with the logo "Vita Health Group."

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 exercises

Person balances on one leg atop a blue inflatable cushion, demonstrating stability exercises. The individual wears black shorts, with the background being plain white.

1. Balance

Stand on one foot on a disc and try to maintain your balance.

Hold a stable object if needed.

A person in a blue shirt and black shorts sits on a wooden chair, leaning forward with hands on their hips, legs extended forward in a white space.

Exercise 2 : Seated Hamstring Stretch

Sit on the edge of a sturdy chair with one leg straight out in front of you and the other knee bent.

Stick your hips back while keeping your back straight, as you bend forward to feel a stretch behind your straight leg.

Hold the position for the recommended time.

A man wearing a blue shirt and black shorts performs a squat exercise, holding onto a wooden chair for support, against a plain white background.

Exercise 3 : Partial Squat

Stand in front of a counter and hold onto the countertop.

While maintaining your back straight and your hips above the level of your knees, slowly lower your body into a semi-squat position without leaning forward and keeping your heels in contact with the ground at all times

A person is lying on their back using a blue foam roller under their calves. They are wearing black shorts and a blue shirt against a plain white background.

Exercise 4 : Inner range Knee extension

Lie down on your back with a foam roller behind your thigh, just above the knee.

Push your thigh down into the roller and lift your heel up off the floor as high as you can without lifting the leg from the roller.

Lower your leg to the starting position and repeat.

Man in blue shirt and black shorts stands with back against a wall, arms crossed, in front of a chair in a white room.

Exercise 5 : Sit To Stand

Sit on a chair that has been placed against a wall to prevent it from moving.

Fold your arms across your chest.

With your feet slightly apart, lean forward, so your shoulders are over your feet and stand up fully.

Slowly return to sitting.

A person steps backward off a Reebok-branded exercise step, maintaining balance, against a plain white background.

Exercise 6 : Step ups

Stand with the involved leg up on a step and shift your weight over your knee.

Step up slowly, keeping your knee cap in line with your 2nd toe and your pelvis level.

Step back down leading with the uninvolved leg.

A woman stands on one leg, holding a chair for balance, performing a leg exercise. She's in a simple, unobtrusive indoor setting, wearing a blue shirt and black shorts.

Exercise 7 : Standing Knee flexion

Stand with your back straight and your feet at hips width.

Transfer your weight to your unaffected leg and bend the other knee to bring the foot towards your buttock without arching the lower back or move the knee forward.

Lower your foot slowly and repeat.

A man in a blue shirt and black shorts sits on a therapy table, raising one leg forward in a neutral, white background.

Exercise 8: Active Knee Extension

Sit on a chair high enough so your foot is off the floor.

Start with your knee flexed completely (heel as close as you can to the buttocks) and extend completely. Go back to full flexion and repeat.

Keep the trunk straight.

FAQs

View all
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

Access our health hub

View all

Physical Health

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.

Get support