Welcome to our Phase 5 Gym-Based Rehabilitation Workout, designed specifically for those recovering from ACL reconstruction and meniscus repair. This tailored routine will help you safely regain strength, stability, and mobility, guiding you through each exercise to support your recovery journey.
01:52 - Stationary Bike
02:35 - Squats
03:20 - Lunges
04:02 - Leg Extension / Knee Extension
04:54 - Leg curl
05:20 - Leg Press
06:19 - Step up and Step down
06:31 - Wobble board / Balance Board
07:44 - Planks
08:00 - Crunches
08:35 - Bridge
09:04 - Quads Stretching
09:15 - Hamstring stretch
09:38 - Calves Stretch
09:48 - ITB Stretch
Workout Overview:
Stationary Bike: Begin with gentle cycling to improve circulation and warm up your legs without putting undue stress on your knees.
Leg Extension: Strengthen your quadriceps with single leg and both legs extensions, focusing on controlled movements to enhance knee stability.
Leg Curl: Target your hamstrings with single leg and both legs curls to promote balanced muscle development around the knee.
Leg Press: Build lower body strength with single leg and both legs presses, paying attention to form and gradual increases in resistance.
Core Strength Exercises: Engage in planks, crunches, and bridges to strengthen your core, which is crucial for overall stability and support during your recovery.
Stretching: Incorporate stretches for your quads, hamstrings, calves, and ITB to maintain flexibility and prevent tightness that can affect your knees.
Squats: Perform squats with a range of motion from 45 to 90 degrees to rebuild strength while protecting your knees.
Lunges: Engage in controlled lunges to improve balance and strength, ensuring proper form to avoid strain on the knees.
Step Up and Step Down: Practice front and sideways step-ups to enhance coordination and strengthen stabilizing muscles around your knees.
Wobble Board Exercises: Use the wobble board to challenge your balance and proprioception, which is essential for a full recovery.
This workout is designed to progress your rehabilitation while ensuring you move safely and effectively. Always consult with your healthcare provider or physical therapist before starting any new exercise program, and listen to your body throughout the workout.
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