Tag Archives: QTR

QTR Rehab

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

Side lying clams: 3 x 15 on each side

Sideway steps: 3 x 20 steps

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
Alternative 2: 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

Enjoy

#gettingthere

 

Quadriceps Tendon Rupture – Recovery phase 5

Today, 19 March, I visited the doctor and phys to get rid of my knee brace
.

Been wearing it for exactly three months after I stumbled on a stairway and ruptured my right quad tendon

The knee looks nice and the scar has healed very well and is hardly visible at all. Nice job Jesper the surgeon and with some post surgery healing help from Locobase Repair, Aloe vera 98% and coconut oil

Still some swelling and scar tissue that needs to be treated.

The phys approved the exercises I have done so far and added one for ROM (Range of Motion) to the series: 
Stand next to a chair. Place the foot on the injured knee on the chair. Move the knee forward. Hold for a few seconds, relax. Repeat 20 times, 2 sets.

Two products are added to the remedy list, Hot & Cool massage creme (for horses).

and Serrapeptese,  “an unusual enzyme comes from Serratia, a bioactive group of bacteria that live inside silkworms. Serratia are essential to the silkworm’s survival. After it weaves a silk cocoon and begins transforming into a moth, it releases Serratia bacteria from its gut. The Serratia produce serrapeptase, an enzyme that eats through protein. The serrapeptase dissolves the silk cocoon, opening it up for the silkmoth to emerge.” [[Source]
 

Both to help removing scar tissue in the knee and leg.
#whatdoesnthurtyoumakeyoustronger

Next step – finding a physiotherapist to start some serious rehab…

Take care everybody out there, where ever you are 🙂