Michael remains diligent with his rehab routine
This list is what I have been doing 3 times a week (not everything every time).
All of these exercises should be done fluidly and reasonably slowly, in control.
- Prone TKE
- T-Band Stand TKE
- Standing Hamstring Curl
- Leg Press
- Heel-Toe walk
- Single leg balance
- LAQ
- Ball bridge
- Ball hamstring curl
- NMES SAQ (isometrically sqeeze quad)
- NMES SLR (isometrically squeeze quad while raising leg straight)
- NMES Quad Set (put something under knee and isometrically squeeze quad while raising leg straight)
- Stool scoots
- Sideways-hip abduct
- Mini Squats
- Step up – forward and lateral
- Standing calf – raise single leg
- Lunges
- Elliptical machine forward and back
- Bike machine
…and don’t hold your breath while you do them…
Other things I have found helpful:
- Epsom salt bath at night
- Ice, ice and more ice
- Anti-inflammatories
- Carbonated apple juice to combat nausea
- Early bedtime and lots of sleep
I found a lot of these exercises (but not all) explained at
http://www.athensorthopedicclinic.com/docs/Basic_Knee_Exercises.pdf
Read more about Michael’s progress on his blog, Iron Celiac! Click here to visit.
