It’s been 18 weeks since I had the surgery for Quadriceps Tendon Rupture.
27 March i started rehab training at Virum Physiotherapy, Kasper.
Mads, phys. at work, still helps me with stretching and ROM (Range of Motion).
The program is to do a selection of the exercises below for 45 – 60 min. every second day and ROM every day.
Squats: 3 x 15
Alternative 1: Using elastic band around the knees
Alternative 2: Using weights
Lunges: 3 x 20 (10 on each leg)
Alternative 1: Using weights
Alternative 2 : Using a Bosu
One leg balance on BOSU:
Side lying clams: 3 x 15 on each side
Sideway steps: 3 x 20 steps
TRX Lean back squat: 3 x 15
Side leg raises: 3 x 15 on each leg
Straight leg raises: 3 x 15 on each leg
Prone straight leg raises: 3 x 15 on each leg
Hip lift: 3 x 15 on each leg.
Alternative 1: Press the foot on the floor against the wall. Hold position 10-15 sek. Rest the same time.
Alternativ 2: Place the foot on the floor on a ball.
Alternative 3: Use a fitness ball
Wall squats: 3 x 45 sec. increase time if possible
Press ball against wall: Put the heel against the wall. Place a soft ball or a small pillow in the hollow of the knee, press 3-5 sec. relax. 3 x 15 on each leg
Lunges with soft ball: Press the ball against the wall when doing the lunges.3 x 15 on each leg
Bike: Warm up 5 min.
Leg extension: Use one leg at a time. 3 x 15 on each leg
Leg press: 3 x 15