Part 2: How do I make a strong comeback after a knee injury?
Here is a small program that will help you find the range of motion in your knee! Each exercise represents a different progression of your rehabilitation, so be careful and consult a health specialist before performing these exercises.
*** WARNING: For each exercise, progress gradually. Do not try to push your knee to its maximum if it does not allow you. LISTEN TO YOUR BODY! ***
WARM UP EXERCISES
These 4 warm-up exercises will allow you to find the amplitude of movement in a progressive way.
1) Stationary bike (~ 5minutes)
o At the beginning, start with both legs on the pedals. Pedal forward by generating force strictly from the injured leg, engaging the quads and hamstrings.
o Progress by doing half circles first, then full circles.
o If the injured leg does not allow you to complete a full circle yet, use the other leg to help you pedal.
o Do the same thing but backwards.
o When you have retrieved almost 100% of your range of motion, use only the injured leg to pedal (without the help of the other leg), as shown in the video. This could take days, weeks, even months, depending on your progression.
2) Horsestance - Knee Flexion (2-3 sets of 15 repetitions)
o Position yourself on all fours.
o Slowly, sit on your heels.
o Go as far as your knee allows it.
o Return to the initial position and go further down each repetition.
3) Knee extension (2-3 sets of 15 repetitions)
o Sit down with a towel underneath the injured knee.
o Lift your heel and crush the towel by pushing your knee as hard as you can into the floor.
o Focus on contracting your quads.
o Hold the contraction for 5 seconds and release.
4) Knee flexion with elastic (2-3 sets of 15 repetitions)
o Lay on your stomach, with a band around the ankle / foot.
o Slowly, bend your knee without using the elastic band.
o When you have bent the knee voluntarily to the maximum, now use the elastic to perform a hyper-flexion of the knee.
o Keep the flexion for 5 seconds and release.
o You can also use a belt, a t-shirt or a towel instead of the elastic band.
*** For the 3rd part of the blog, you will find strength exercises. Come back tomorrow for the last part of the knee rehab program! ***