This was what I did yesterday:
Therapy Friday
2:50- 3:08ice
3:08-3:09 patellar mobilisation
3:09-3:16 heel slides 50x90 degrees final reach 105 degrees
3:18-3:32- co-contractions with electric stimulation on vmo and rectus femoris 20 seconds x 10 reps, bent and with ball
3:34- 3:35 hip flex 50 reps with rubber tubing
3:35- 3:36 double calf raises 30 reps
3:37- 3:54 wall squats 30 degrees 10 reps 20 secs hold, then 60 degrees, 10 reps 20 secs hold
3:57-4:00 hamstring curls black tubing 100 reps
4:02- 4:22 prone hangs with 2 lbs wt
4:23- 4:38 ice
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