My Knee Recovery Workout

My knee recovery workout
Hi friends! As you may know, I’m recovering from a pretty serious, long-lasting knee injury.

Read in Danish

    Hej venner! Som I ved, er jeg ved at genoptræne fra en ret alvorlig, ret langvarig knæskade.

    Jeg savner at kunne squatte, løfte tungt og løbe. Og jeg håber at kunne komme til at gøre det igen en dag. Men for nu, må jeg få det bedste ud af hvad jeg kan.

    Jeg har været i tvivl hvorvidt jeg ville dele mit genoptræningsprogram med jer, da skader er forskellig og hvad der virker for mig, er måske ikke det bedste for dig. Vi har forskellige skader, og har brug for forskellige former for genoptræning. Så hvis du er skadet, vil jeg klart anbefale at du får hjælp fra en fysioterapeut eller anden professionel.

    Du har måske allerede set den her træning da jeg delte den på min snapchat Instagram story i sidste uge - men her den, hvis du vil se den igen.

    Træningen

    • Foam rolling
    • Opvarmning på cykel, 10 minuter
    • Leg extension med elastik 3 x 12
      • Fokuser på at stabilisere knæet og kontrollere bevægelsen
    • Leg curls på bold  3 x 12
      • Fokus på stabilitet og at trække lige meget med begge ben
    • Hævet et bens squat  3 x 12
      • Med hælen på en vægtskive e.l. for at lægge mere pres på knæet. Sørg for at udføre bevægelsen langsomt. I starten lave jeg kun den eccentriske (nedad) del på et ben, og støtte med det andet ben på vej op.
    • Lunge/udfald på bosu ball 3 x 12
      • Igen, sørg for at holde en god linje mellem knæet ift. dine tæer, det må ikke falde indad.
    • Leg press på maskine  3 x 12
    • Leg curls i maskine  3 x 12
    • Leg extension i maskine 3 x 12
      • For at udfordre mit svage ben, laver jeg nogle gange den koncentriske (strækket) med begge ben, og mens det svage ben alene styrer den eccentriske del. Igen handler det om at gøre det langsomt, og ikke med masser af vægt.
    • Slutter af med noget foam rolling igen
    • Og sidst lidt udstrækning

    Hvis du ikke kender en øvelse, så prøv at søge på Exrx.net, Bodybuilding.com, YouTube - eller Google, der kan man finde det meste 🙂

    Men hvis du har nogle spørgsmål er du velkommen til at stille dem i kommentarfeltet, og så vil jeg svare så godt jeg kan!



    Selvom jeg er dansk, blogger jeg primært på engelsk. Hvis du har nogen spørgsmål, så kontakt mig endelig på mail contact@annesmiles.com eller på Instagram hvor jeg for det meste er hurtigere til at svare 🙂

    Indlægget er ikke sponsoreret, men kan indeholde affiliate links eller PR gaver.

That really sucks. I miss squatting, lifting heavy and running.

But focusing on all the things I can’t do doesn’t help – I need to what I can, and progress will slowly but surely come.

I’ve been debating whether I wanted to share this routine with you because injuries are something that needs to be taken serious (and professional) care of. I don’t want you to read this and think these are the exercises that will be good for you because you have problems with your knee too.

Here’s just a short list of reasons why this might not be a good workout for you

  1. There are many different kinds of knee injuries, and they should be treated differently
  2. We have different fitness levels, even before the injury
  3. We might have different muscle imbalances that need correcting in different ways
  4. We respond differently to exercise and need to progress at our own speed

I want you to promise me to take care of yourself, okay?

Now let’s get to the workout. I shared this with you on my snapchat Instagram story (I’m loving that new feature by the way, what do you think), but in case you missed it, here you go.

Workout breakdown

  • Foam rolling
  • Warm up on bike, 10 minutes
  • Leg extension with band  3 x 12
    • Focusing on good alignment and controlling the movement
  • Leg curls on ball  3 x 12
    • Focusing on stabilising and using both legs equally
  • Elevated one leg squat  3 x 12
    • With heel on a plate to put more pressure on the knee. Focus on going very slowly down. In the beginning, I did the eccentric (lowering) part on one leg, then both for the concentric (standing up) part of the exercise.
  • Bosu ball lunge  3 x 12
    • Again, really focus on alignment of the knee in relation to your toes, don’t let it fall inwards.
  • Leg press on the machine  3 x 12
  • Leg curls in machine  3 x 12
  • Leg extension in machine 3 x 12
    • To challenge my weak leg, I sometimes do the concentric part with both legs, then the weak leg alone for the eccentric part. Again, do the movement slowly, it’s not about going heavy.
  • Ending with some more foam rolling
  • And a bit of stretching

Look, I even made a little gif with the shots from my Insta-story 🙂

If you don’t know an exercise, try searching for it on Exrx.net, Bodybuilding.com, YouTube – or you know, Google is usually pretty good at finding stuff on the internet 😉

Though if you have any questions, feel free to leave it in the comments, and I’ll get back to you immediately!



My knee recovery workout. Here's some of the exercises I'm doing to come back stronger after my knee injury! Click through to read more, or repin to save for later!
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My knee recovery workout. Here's some of the exercises I'm doing to come back stronger after my knee injury! Click through to read more, or repin to save for later!
My knee recovery workout. Here's some of the exercises I'm doing to come back stronger after my knee injury! Click through to read more, or repin to save for later!

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