After an injury or surgery, a conditioning training program will help you return to your activities and live a lifestyle like before. In addition, by doing the exercise, you will be able to return to your favorite sports and recreational activities. To ensure that the training program we will describe below is effective, you are advised to consult a doctor first.
Usually this training program must last for 4-6 weeks, unless the doctor or therapist provides certain requirements. You are also advised to continue to exercise after your knee muscles are healed to provide long-term protection and knee health.
Before doing the exercise, do warm up first on foot or with a static bicycle for 5-10 minutes. Here are some physical exercises that can help you restore your knee muscles after an injury:
1. Raise your legs straight
If your knee is in a bad condition, start with simple muscle training for the quadriceps muscle. This exercise reduces tension in the knee. The trick is to lie on your back on the floor or other flat surface. Bend one knee and place your feet straight on the floor. Then lift the legs that don't bend, and keep them straight. Do this movement on the opposite leg. Repeat 10-15 times for 3 sets.
2. Do hamstring curls
Hamstring is the muscles behind your thighs. How to do hamstring curls is to lie on the floor with your stomach down. Slowly lift your legs and bring your heels close to your buttocks according to your abilities, and hold them in that position. Do it 15 times for 3 sets. You can also do this exercise by standing holding a chair, then bending your legs back. If you are accustomed to doing this, gradually increase the load on your ankle starting from 0.5 kg, 1.5 kg, up to 3 kg.
3. Stand on tiptoes
Start standing with both feet supporting the body's weight facing the back of the chair. Then, hold on to the chair for balance. Lift the leg that is not injured, so that the body's weight will be supported by the injured leg. Bring the injured leg as high as possible, then repeat 10 times for 2 sets.
4. Do lunge
Start by placing one leg behind as wide as possible, then lower the foot in front so that your knees almost touch the floor, but make sure your knees don't touch the floor. Keep your back straight and do not let the front knee cross the toes. Do it 10 times for 2 sets with the injured leg on the front and do the same amount with the injured leg behind. If you are getting used to it, you can add dumbbells in each hand.
5. Do hip abduction
Do the lying down side by side with the injured leg above, and the lower leg resting. Align the legs above and lift them to a 45 ° angle, straighten your knees, don't lock them. 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 foot
There are many types of foot presses in the gym, but they all work the same way. The trick is to lie in a chair, then spread both legs shoulder to shoulder. The position of your feet should form a 90 degree angle. Adjust the chair, then slowly push it with your legs to straighten your knees (either when the chair moves backwards or when the podium moves forward. Slowly bend your knees back to the starting position. Besides using the machine, you can use an elastic strap by placing it past one foot the end of the rope with both hands Bring your legs up to the chest, then lower your legs slowly without loosening the rope.Repeat 10 times for 3 sets.
All the above exercises are not recommended to be done every day. You can only do it 4-5 days a week. This exercise program does not make your knees hurt. So, if you feel pain immediately stop doing it and don't forget to consult with a doctor to provide other movement solutions.
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