Garage Physio: Part 2!...
I have got my neighbour Milan doing 4 simple, yet effective exercises that he can do at home to help increase the muscle activation, strength and slowly get his loading capacity up when the injury is settling down.
▶️ Exercise 1: BANDED TKE
He is using my powerband, simply rigging it up to his workbench as it’s a stable anchor point. He needs to work on this daily to help the muscles get the extension rather than just me once a week.
▶️ Exercise 2: SINGLE LEG STEP DOWN DELOAD
Great to use when you actually want less load than your body weight on one leg. In his case it’s a good option. Use a bench top or bar in a squat rack.
▶️ Exercise 3: SINGLE LEG DEADLIFT - Using a band
Need to make sure you have good posture and balance for this one or else all your doing is back Flexion! Milan needs this to improve his posterior chain mechanics in the knee namely the hamstrings and glutes - BUT he also has to work on form and technique to make sure he doesn’t wins up with s stiff back and gets the most benefit for his knee out of this exercise.
▶️ Exercise 4: SITTING KNEE EXTENSION (band)
Use a simple theraband or workout band and any chair, bench, or sofa to do this one. If there is patellofemoral pain you may need to add in the eccentric component to assist and keep it mostly pain free.
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Knee Rehab for Meniscal Tear and Synovitis - Pt.2 | Feat. Tim Keeley | No.208 | Physio REHAB mobility login | |
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