ACL Reconstruction and Meniscus Repair I Phase 4 Physiotherapy and Exercise скачать в хорошем качестве

ACL Reconstruction and Meniscus Repair I Phase 4 Physiotherapy and Exercise

Phase 4 of rehabilitation following ACL reconstruction and meniscus repair focuses on improving strength, stability, and functional mobility. Here's a detailed explanation of the exercises listed: Knee Brace: https://amzn.to/40LmwTn Balance Board: https://amzn.to/3UQyA1F Ankle Weights: https://amzn.to/3YTp7rV Agility Hurdle: https://amzn.to/3Zemcu7 Cone Marker: https://amzn.to/4fvgsTy Ladder: https://amzn.to/4fScd4g Stepper: https://amzn.to/3YWBm71 1. Straight Leg Raise with Ankle Weights Purpose: Strengthen the quadriceps muscles without stressing the knee joint. Execution: Lie on your back with your operated leg straight and the other leg bent. Slowly lift the straight leg to about 45 degrees, keeping it straight. Add ankle weights to increase resistance as tolerated. Relevance: It helps restore quad strength, essential for stabilizing the knee post-surgery. 2. Dynamic Quads Exercise with Knee Weight Purpose: Activate the quadriceps muscles dynamically, which improves muscle control and strength. Execution: Sit with legs straight out or on a chair. Place a weight on the knee or just above it. Tighten the quads and push the knee down into the surface, holding for a few seconds. Relevance: This exercise specifically targets quadriceps activation, which is critical for knee stability. 3. Leg Extension with Ankle Weight Purpose: Strengthen the quadriceps through the full range of motion. Execution: Sit on a chair or edge of a table with your knees bent at 90 degrees. Slowly extend the knee, lifting the lower leg against resistance. Return to the starting position in a controlled manner. Relevance: Important for regaining quad strength and knee extension control, crucial after ACL and meniscus surgery. 4. Hamstring Curls with Ankle Weight Purpose: Strengthen the hamstrings, which are essential for knee flexion and joint protection. Execution: Stand or lie on your stomach. Bend the knee by bringing your heel toward your glutes against the resistance of the ankle weights. Slowly lower the leg back down. Relevance: Strengthening the hamstrings helps balance the quads and protects the knee joint during movement. 5. Prone Knee Bending with Ankle Weight Purpose: Improve knee flexion range of motion and hamstring strength. Execution: Lie on your stomach with your legs straight. Attach an ankle weight to the affected leg. Bend your knee to bring the heel towards your buttocks, hold briefly, then lower slowly. Relevance: This improves knee flexibility and strengthens the posterior muscles of the leg. 6. Prone Knee Hangs with Ankle Weight Purpose: Stretch and improve knee extension. Execution: Lie face down on a flat surface with your legs hanging off the edge, or you can hang the leg off the edge of a bed. Attach an ankle weight to the operated leg and allow gravity to pull the knee into full extension. Relevance: Helps regain full knee extension, which is critical for proper knee function post-surgery. 7. Stationary Cycling (10 to 15 minutes) Purpose: Improve cardiovascular endurance and joint mobility. Execution: Cycle on a stationary bike at a moderate pace for 10-15 minutes. Adjust seat height to avoid excessive strain on the knee. Relevance: Promotes gentle, controlled movement of the knee without high-impact forces, ideal for joint mobilization and muscle strengthening. 8. Balance and Proprioceptive Exercises Line Walk, Heel Walk, Toe Walk, Mini Squats Purpose: Enhance balance, coordination, and proprioception (body’s sense of positioning), which are crucial for knee stability. Execution: Line Walk: Walk on an imaginary or marked straight line to improve balance. Heel Walk: Walk on your heels to engage muscles in the front of the leg and improve stability. Toe Walk: Walk on your toes to strengthen the calf muscles and balance. Mini Squats: Perform shallow squats to engage quads, hamstrings, and glutes. Relevance: These exercises help restore functional mobility and joint stability, important for safely returning to daily activities and sports after surgery. Why These Exercises Matter: In Phase 4, the primary goal is to continue increasing strength and control while minimizing the risk of re-injury. Exercises focus on restoring proper movement patterns and ensuring that the knee is capable of handling functional activities like walking, squatting, and eventually, running. Disclaimer: Always consult your healthcare provider before starting or modifying any rehabilitation program. ACL reconstruction Meniscus repair Phase 4 rehab Post-surgery exercises Quadriceps strengthening Hamstring curls Knee extension Proprioceptive training Balance exercises Functional mobility Knee stability Ankle weights Joint flexibility Stationary cycling Mini squats Physical therapy Knee rehabilitation ➡ Latest videos ➤    • All my latest videos   STAY CONNECTED FOR FUTURE UPDATES :)