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Leg strength training: Rehabilitation and Prevention

As previously announced, there is an article about leg strength training . And I hereby specifically before my units that I have because of a cruciate ligament tear in his left knee and Achilles tendon tear in his right foot in the rehabilitation specific to me.

The units not only increase strength and improve stamina, but also stability, balance, coordination and proprioception, and are aimed at a functional carry-over to ensure the day to take the lives of all its pitfalls of heavy shopping bags up to the stairs to facilitate and especially over longer time without pain be resilient.

Even without these injuries, I am convinced that my units preventively for sporting activities with dynamic patterns of movement - as is often the case with football and many other ball sports - can be applied.

particular stage after surgery, I recommend first an ergometer to provide for leg muscles and cardiovascular system a basis in preparation for an intense leg workout. The load on the musculoskeletal system is small and can be individually tailored. Cadence 90-100 revolutions per minute or less in our experience, particularly proved care. In addition, one should deal with the basics of a systematic bike trainings to make progress with respect to the endurance.

I myself am the first time 3-4x per week have been for 60 minutes on the ergometer and was able to condition my leg muscles and endurance increase with the focus on basic endurance 1-2 (aerobic-anaerobic threshold) and above all confidence in terms of stability of the musculoskeletal system . recover

Incidentally, I have almost daily for 20-30min run from head to toe exercises for joint mobility in conjunction with dynamic stretch for mobility and improve flexibility. The range of exercises is large, with each individual to choose for him a pleasant and effective or even should develop themselves. Especially a lot of input for my exercise pool has provided this Ron Jones . Thank you Ron!

There are numerous exercises for the leg muscles, which, moreover, represents about 50% of all body muscles and should be trained so alone. Are particularly effective in my experience Bulgarian split squats , by using a household chair (dog implement previously provided) can be executed. A unilateral exercise that calls for force in addition to many other factors such as balance and stability. When running it should be noted that the top of the knee should never extend beyond the toes out and the knee is never turned in to train pain free and gentle.

first I recommend high reps (15-20 WDH) to get used to the musculoskeletal system of the first new type of stress and to loop the traffic pattern. Later, of course, the goal of progression by using additional weights (I myself am using a weight vest and dumbbells) and heavier reps (5-10 WDH) realized in order for to provide increased strength and hypertrophy.

Each time had to suffer a hamstring tear, understands the difficulty of the degraded calf and toe stand. One-legged calf raises with the healthy leg problem, but with the injured is an impossibility. Therefore suitable both legs calf raises (extra weight on the Bulgarian Training Bag), where the focus is placed on the weaker side and then declining strength in favor of the healthy leg.

Here I recommend reps in the middle range (10-15 WDH) to put an effective training stimulus and the weaker Side not to overload or strengthen. The concentric phase should take place quickly, the highest position held about 2 seconds and that includes a controlled lowering to the full stretch at the end of each repetition.

One of my favorite exercises were / are Burpees to annoy the entire cardiovascular system to the dark red. Because dynamic exercises for ligament and tendon tears are taboo at first are alternatives needed. I list after the power supply (Advanced) Squat Thrusts (50 WDH) from clean including deep knee bends and explosive push-ups and try to gradually to generate more momentum and speed.

At the end of leg power unit I'm doing 10 min yet stability exercises on the Airex balance pad that looks like an unspectacular foam pillow, but a lot of concentration and sweat calls. Here I change about 30 seconds all the leg and run to me challenging intensive movement patterns such as One-Leg Squats . Important here is that each leg is stretched and never has at least a slight bend in the knee.

summary, look at my (last) leg power unit like this:

~ 10 'Mobility

EDT: Legs [90''interval]
Bulgarian split squats
6 / 6 @ 30 x15

Calf Raises@17.5:
5x15 / / 60''rest

Finisher:
50 Squat Thrusts

Stabilisation:
10 'Balance-Pad

time workout: 52'

EDT = Escalating Density Training
interval = 1 set of 90sec
Calf Raises = calf raises

Between the exercises, I'm max. 3min break, so I finished including warm-up in 60min am. So far I could increase in each unit and increase the intensity soon heavier gene repeats (max. 5 WDH), and I periodization according to the adaptability and being.

The two days of one leg strength training followed by a power unit for the upper body and cardio on the ergometer. To work in a clean tight gait are walking, exercises for joint mobility and dynamic stretching more routines that are performed regularly.


I am pleased if you find some inspiration here from the article and input in order to motivate you for a leg workout. The road to setbacks is a long, but mind and body are thus stronger than ever!


Train hard, feel good!

Rosh

PS: straight By ring pullups with extra weight and work on False Grip is no specific training a muscle-up on rings available! ;)