Table of contents:
- 1. Raise the leg straight
- 2. Perform hamstring curls
- 3. Tiptoe
- 4. Doing lunges
- 5. Perform hip abduction
- 6. Pressing the leg
- Attention!
After an injury or surgery, a conditioning exercise program will help you get back on your feet and live your lifestyle as before. In addition, by doing these exercises, you will be able to return to your favorite sports and recreational activities. In order to ensure that the exercise program that we will describe below is effective, it is recommended that you consult your doctor first.
Usually this exercise program should last 4-6 weeks, unless the doctor or therapist provides specific requirements. You are also advised to keep doing the exercises after your knee muscles have healed to provide long-term knee protection and health.
Before doing the exercise, warm up first by walking or on a stationary bike for 5-10 minutes. Here are some physical exercises that can help you recover your knee muscles after an injury:
1. Raise the leg straight
If your knee is in a bad shape, start with simple quadriceps muscle exercises. This exercise reduces strain on the knees. The trick is to lie on your back on the floor or other flat surface. Bend one knee and place the soles of your feet straight on the floor. Then raise the leg that is not bent, and keep it straight. Perform this movement on the opposite leg. Repeat 10-15 times for 3 sets.
2. Perform hamstring curls
The hamstrings are the muscles behind your thighs. The way to do hamstring curls is to lie on the floor on your stomach. Slowly raise your legs and bring your heels close to your buttocks as you can, and hold them in the position. Do it 15 times for 3 sets. You can also do this exercise by standing holding a chair and bending your legs back. If you are used to this, gradually increase the weight on your ankles starting from 0.5 kg, 1.5 kg, up to 3 kg.
3. Tiptoe
Start standing with your legs supporting your body weight facing the back of the chair. Then, hold on to the chair for balance. Raise the uninjured leg so that the weight of the body is supported by the injured leg. Squeeze the injured leg as high as possible, then repeat 10 times for 2 sets.
4. Doing lunges
Start by placing one leg behind as wide as possible, then lowering the front leg so that the knee is almost touching the floor, but make sure that the knee is not touching the floor. Keep your back straight and don't let the knees of your forefoots go past your toes. Do 10 reps for 2 sets with injured leg in front and do same with injured leg behind. If you are getting used to it, you can add dumbbell in each hand.
5. Perform hip abduction
Do a lying position on your side with the injured leg on top and the bottom leg being the support. Straighten the leg that is on top and lift it to a 45 ° angle, straighten the knee, don't lock it. Hold this position for 5 minutes, then lower your legs and take a break for 2 minutes. Repeat up to 20 times for 3 sets.
6. Pressing the leg
There are many different types of leg presses in the gym, but they all work the same way. The trick is to lie down on a chair, then spread your legs shoulder-length apart. Your feet should be at a 90 degree angle. Adjust the chair, then gently push with your feet to straighten the knees (either when the chair moves backward or when the podium moves forward. Slowly bend the knees back to the starting position. In addition to using the machine, you can use an elastic band by placing it over one foot and gripping it. end of the rope with both hands Bring your feet up close to your chest then lower your legs slowly without loosening the rope Repeat 10 times for 3 sets.
Attention!
All of the above exercises are not recommended to be done every day. You should only do this 4-5 days a week. This exercise program does not make your knees hurt. So, if you feel pain stop doing it immediately and don't forget to consult a doctor to provide other movement solutions.
