Specificity: Quadriceps strengthening
Goal: Injury prevention/rehabilitation
Equipment: none
This week we'll continue our series on patellar tendinitis or "jumper's knee", the most common overuse injury for volleyball players. The anatomy of the knee can be seen here, and an excellent overview of common knee injuries and rehab exercises to consider here.
The past few weeks we have focused on increasing range of motion in the surrounding musculature of the knee, primarily the quadriceps and hamstrings. This week we'll discuss how to begin strengthening these muscles.
We'll begin our strengthening exercises with the lying straight leg raise. This exercise can be added to your rehab program when the knee pain has started to decrease.
Start position - Lie on your back with your good knee bent so that your foot rests flat on the floor. Straighten your injured leg.
Tighten the top of the thigh muscle of your injured leg. Slowly, raise your leg about 8-12 inches off the floor, hold for a 5 count at the top , and then lower the leg in a controlled manner. Completely relax your thigh muscles and then repeat for a total of 10 repetitions.
Perform up to 3 sets of 10 repetitions every other day, as tolerated.
Remember, this information should be used in conjunction with the advice of your health care provider. Thanks for reading and be sure to check back for the next exercise in our series on Healthy, Happy Knees.
See you on the beach!
Eric Hand, MA, CSCS
Exercise Physiologist and Strength and Conditioning Specialist
Fast Twitch Fitness
Fast Twitch Fitness
"We're all athletes. Some of us are just farther along in our training."
獨居時，要反省自己的過錯；在社會大眾之間，則要忘卻別人的過失。..................................................
ReplyDelete你不能左右天氣，但你可以改變心情............................................................
ReplyDeleteNecessity is the mother of invention..................................................................
ReplyDeletePoverty tries friends...................................................................
ReplyDelete請繼續發表好文！加油加油再加油！............................................................
ReplyDelete來給你加油,幫你推一下喔~期待你的下一個更新,謝謝............................................................
ReplyDeleteNecessity is the mother of invention..................................................................
ReplyDelete我是天山，等待一輪明月。......................................................................
ReplyDelete你不能決定生命的長度，但你可以控制它的寬度..................................................................
ReplyDelete河水永遠是相同的，可是每一剎那又都是新的。..................................................
ReplyDeleteWeight loss is something more and more people are trying to accomplish. It is not easy to lose weight. There is temptation all around from posters with delicious foods, smells of french fries or donuts wafting through the air and sometimes eating fattening foods is just cheaper and easier. So what are we to do? Here are five weight loss tips to add to your arsenal of health tools.
ReplyDelete