Exercise Routines

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E xercise Routines Suitable for Rehab

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Ankle weight exercises.
This is a more detailed discription of the simple exercises I use for knee and ankle injury rehab.
This is a rehab exercise routine I learned one year when my friend and roommate was coming back from knee surgery. He was a dedicated athlete and came back very quickly, using this low tech method.
Sit down on the floor or mat and recline, using your elbows for support. This puts you in a partially seated postion. Extend your leg. Raise it and lower it back to the floor. Do sets of twenty.
Bend the leg at the knee till your heel is close to your hamstring, and then extend it fully. Do sets of twenty. You can use your hand to pull your foot closer to the hamstring.
Extend the leg fully and rotate it in small circles. Circle to the left, then to the right. Count while circling and do sets of twenty.
Now lie on your stomach. Extend the leg and bend it upwards and behind you. Do a set. Extend your leg and rotate in small circles. Do a set.
The switch to your stomach gives a totally different feel to these simple exercises. Different muscles and tendons are being used. You may find it hurts to do the exercises one way, while it feels fine to do them the other. You have to use less weight on the position that is harder.
The last position is to lie on your side. Lie in the direction that puts your injured leg on top. Extend the top leg and go through the bending and circling routines.
Now put on one ankle strap and repeat the whole set.
Next put the strap on the good leg and do a whole set. You don't want to get one giant leg from rehab and leave your good leg to atrophy.
Now put two ankle straps on and do a whole set. If it hurts too much, back off to one strap.
At this point you've done three sets. One with no weight, one with one weight, and one with two weights. That's it for the day.
Once some return to strength has been noted, start with the ankle weight on. Second set, strap one of the two pound disc weights on the ankle strap. Do a set. I use sets of twenty. You may want to use a ten count instead of twenty, and work up to twenty. Thirty is also a good number, once you've worked up to it.
After a couple of weeks of this, you work up to the five pound disc weight on the strap.
If you want to go to the gym and use Nautilus or weight machines, that's fine. I haven't used these machines last couple of times I've been hurt. I used simple weights then repetitive exercise.

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