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.
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Prone TKE
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T-Band Stand TKE
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Standing Hamstring Curl
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Leg Press
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Heel-Toe walk
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Single leg balance
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LAQ
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Ball bridge
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Ball hamstring curl
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NMES SAQ (isometrically sqeeze quad)
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NMES SLR (isometrically squeeze quad while raising leg straight)
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NMES Quad Set (put something under knee and isometrically squeeze quad while raising leg straight)
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Stool scoots
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Sideways-hip abduct
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Mini Squats
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Step up – forward and lateral
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Standing calf – raise single leg
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Lunges
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Elliptical machine forward and back
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Bike machine
…and don’t hold your breath while you do them…
Other things I have found helpful:
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Epsom salt bath at night
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Ice, ice and more ice
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Anti-inflammatories
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Carbonated apple juice to combat nausea
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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.