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2. Keeping your injured knee straight, squeeze your buttocks and raise your injured leg off the bottom. 3. Lift the uninjured leg off the ground. Raise your legs an inch off the bottom. 4. Switch legs and repeat. 4. Repeat three times, for 30 seconds every. As your balance improves, improve that time up to forty five seconds. You possibly can move on to full weight-bearing and steadiness workouts as you acquire strength. Your bodily therapist may even have you utilize a BAPS board (Biomechanical Ankle Platform System) whereas engaged on steadiness workouts. When ready, improve the challenge by standing on extra unsteady surfaces like a wobble board. Do that ten more times the outward jaw. 3. Rest in this position for 1 to 2 minutes a number of times a day. Slowly slide the foot again into the starting place. 5. Pause, after which slowly carry the dumbbells again to the beginning position.

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