1 year ago i rotated 90 degrees without my knee. I "shredded my patella tendon in my right knee"(that is a quote from my surgeon after he opened me up). They did a major reconstruction and fixed it. I was finally able to go to Physical therapy last november and continued until my benefits ran out in february. Other than PT i did nothing physical for 10 months. I am currently working out at a gym at our local community college. I have started gaining back strength in my upper body and my left leg but my right quad is still really weak. I do one leg squats, and tried doing a leg extension machine but i can't even lift the 10 pound plate and that is the lightest it goes. I ride the exercise bikes and run on an elliptical machine which helps my endurance but not much for my strength. Any help on exercises i can try would be really helpful.
I need ideas for excersises for knee rehab.
- Thread starter glimmerman23
- Start date
I can relate. I fractured my ankle and for a while I had to compromise much of my training. I'm only just now getting equal strength and balance in my right ankle as in my left.
I suggest you keep up the one legged squats, progress them to jump squats(or hop squats) if possible and lastly, don't limit yourself to retraining your knee in the gym. Challenge yourself to hop on that knee when you can. For example when going from one room to another. Hop up and down stairs(be careful with that one, safety risks involved but effective
)
All this is assuming that your knee has recovered enough to introduce some level of impact.
I suggest you keep up the one legged squats, progress them to jump squats(or hop squats) if possible and lastly, don't limit yourself to retraining your knee in the gym. Challenge yourself to hop on that knee when you can. For example when going from one room to another. Hop up and down stairs(be careful with that one, safety risks involved but effective
)All this is assuming that your knee has recovered enough to introduce some level of impact.