my knee routine

[Guest guest]

So after much research and realizing that my problem with

the knee is weak muscles I developed a knee routine (in other words the injury

has healed and since I’ve been too lazy to work on it the muscles around

the knee are weak) . My plan is every other day to do this and to try and add

ankle weights starting with ½ pound and increasing in ½ pound increments. I am doing

the routine on both legs even though only one is weak, in part because I have

to rest in between sets anyway so I might as well work the other side. I could

easily be using weight of at least 1 pound on the good leg, but I’d like

the legs to be equally strong. Anyway here is my routine

Warm up (either light aerobics or 10 minutes walking or

marching)

Bent leg raises -  4 reps each side (60 seconds straight 30

seconds half way to the ground and 1 minute rest)

Straight leg raises – up to 3 minutes each side (10

second hold, 10 second rest)       

Wall Sit – 2 sets of 8 reps each with 5 count hold at

bottom (hopefully increasing hold to 10)

Lying Leg Lift – 2 sets of 10 reps with a 5 second

hold at the top

Bridge – 2 sets of 10 with a 5 second hold at the top

Calf Raise – 1 set of 8 to begin, hopefully working up

to 3 sets of 8-12

Stretching (holding each for 20 to 30 seconds)

Calf Stretch

Upper hamstring/lower back stretch

Back of knee stretch

Quadriceps Stretch

Hamstring Stretch

The bent leg raises, straight leg raise and calf raises are

very difficult for me, but the rest are ok. Its obvious that some muscles have

been strengthened by my daily bike rides.  I’m going to see how it is

going after a month and modify as need be. After this today I feel worked out

but not sore so I guess it is going ok.  I guess the real test will be the

results.

  

--

No virus found in this outgoing message.

Checked by AVG Free Edition.

Version: 7.1.371 / Virus Database: 267.14.9/217 - Release Date: 12/30/2005