Knee Extension Following Surgery
This doesn’t just apply to surgery but knee extension typically is severely lacking following a knee surgery. As a PT, I always make sure my patients get back 100% FULL knee extension. I see 5-6 month post op patients who come to me from another facility and still don’t have full knee extension. I emphasize knee extension early and often. Studies have shown that not having full knee extension can potentially lead to compensatory motions and cause a second injury.
Here are a few of my favorite knee extension exercises, particularly for early phase post op patients. I have them hold for 5-10 seconds on every exercise. Repetitions for the quads is very important as they are shut off from the femoral nerve block from surgery. I try to get my patients to do these exercises throughout the entire day.
Terminal Knee Extension (TKE) with strap - I put a rolled up towel under the ankle to allow for more range. She is pulling her foot into dorsiflexion (towards her head), actively contracting her quads and using the other hand to push down into more knee extension. This is my favorite early knee extension exercise as it’s very safe and emphasizes full range.
Standing TKE with resistance - I put her on a wedge to keep her on her toes and emphasize more anterior chain activation.
Prone Knee Push Ups - this is basically a quad contraction in prone, notice her knee lifting off the floor and holding for 5-10 seconds.
Plank - holding a plank requires engagement of the quads and core. @lekhakach
Today's workout was an absolute dud, so this is me yesterday after legs.
I just could not focus at all today.
Saying that, I got in, got the work done and left. The missing part was the switching off from everything else and just zoning in on the workout.
I'm putting this down to disrupted sleep & just general tiredness.
Not every workout is going to be amazing, but every workout is a step closer to reaching your goals.
After 6 weeks of a base conditioning programme offered @crossfit_belfast these were my improvements for an 18min assault air bike sprint and a 5km row. Happy to see the changes, for sure the bike has become easier after those 40min steady state sessions of pure character building!! I was able to double the distance on the bike in the same amount of time, though would have liked to see the calories higher!! And 3 mins off my first attempt at the 5km row for time Happy out and excited to see what’s next #crossfit#hardworkpaysoff#assualtairbikeintervals#quadsfordays
Wednesday confession....I have always struggled with the size of my quads. Growing up with legs that were VERY DIFFERENT than the majority of my friends made me self conscious!! Patterned pants would NEVER have happened! Gingham would turn into a checker board and that just isn’t cute! Or so I thought....I am learning to embrace the power that exists in the size of my legs, the strength and grace in my movement because of them and the connection I feel to my AMAZING dad who gave me these legs!! Here’s looking at you dad!! Learning to love them more one pedal stroke at a time! #loveyourself#embrace#quadsfordays
What yo mamma tell you bout leaving the house without eating?! DON’T DO IT!! Let us cook for you so you don’t have to worry about cooking, your body will thank you! New menu is out, don’t miss out on another great week!!
Esquire Meals....check it out: