Knee injury - excercises
After suffering from a bone edema in my knee, I’m now struggling with a patella cyst. My physiotherapist recommended the following exercises:
Downward Dog Terminal Knee Extension - Band
4 Sets, 30-15-15-15 Reps, 1 X Day, 2-3 X week
Single Leg Knee Extension - Machine
4 Sets, 30-15-15-15 Reps, 1"⬆️2"⬇️ Hold, 30%1Rm Weight, 1 X Day, 2-3 X week
Double Leg Hamstring Curl - Machine
4 Sets, 10 Reps, Rpe 6 Weight, 1 X Day, 2 X week
Soleus Raise - Leg Press Machine
4 Sets, 20 Reps, Rpe 7 Weight, 1 X Day, 3 X week
Standing Hip Abduction - Band At Ankles, Wall Supported
3 Sets, 15 Reps, Rpe 7 Weight, 1 X Day, 3 X week
Downward Dog Terminal Knee Extension - Band
HOW: Get set-up in a down dog position, but with your knees bent. On the side you want to perform the exercise, get a band set-up behind the knee and anchor the band with your hands. Perform the exercise by squeezing your quad to fully straighten your knee, hold that position, then return to starting position and repeat.
FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You may also get an upper body workout with this as well.
COMPENSATION: Focus on knee movement only and getting your knee fully straight while keeping the rest of your body still.
Single Leg Knee Extension - Machine
HOW: Get into a seated position in the knee extension machine. Place the pad just above your ankle joint. Make sure that the ankle is below the knee. Keep the other leg back, off the padding. Anchor and stabilize your upper body and core by grasping the handles.
Push into the pads to straighten the knee. Slowly return back to the starting
position.
FEEL: You will feel the front of the thigh, and the quadriceps.
COMPENSATION: Do not move the torso. Do not rotate the leg.
Double Leg Hamstring Curl - Machine
HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and
core.
Initiate the knee bend by bringing the heels down. Slowly return back to that
starting position to where the knees are just about straight again.
Repeat for the prescribed repetitions.
FEEL: The back of thighs are working.
COMPENSATION: Do not move the torso. Do not rotate the legs.
--- I don’t have a hamstring curl
machine, but found some nice variations on Youtube: https://youtu.be/04wrwxwrCnI?si=88QKNInq-MdqAoYD
Soleus Raise - Leg Press Machine
HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you wanna start with as much knee straightening as possible. Place both feet on the plate so that only the base of your foot is on the plate, the rest of the foot is off. Toes are facing up towards the ceiling. Use the arms to stabilize the upper body and core.
Press the machine away just a bit so that you can bend your knees. Keep the
knees bent and begin to point and flex back and forth with the ankles.
Repeat for the prescribed repetitions.
FEEL: You should feel work deep in the back side of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet.
COMPENSATION: Do not let the knees straighten. Do not let the legs rotate in or out.
Standing Hip Abduction - Band At Ankles, Wall Supported
HOW: Place a band around your ankles then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the wall. With the leg that is elevated off the floor, you are now going to move out to your side as far as you can without hiking your hip then slowly return.
FEEL: You will feel the outer hip muscles, particularly the gluteals with this exercise.
COMPENSATION: Avoid moving your low back or trunk with this exercise. Attempt to keep everything stationary and attempt to isolate the motion from the hip.
Source: The Prehab Guys LLC
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