On average our clients are in their 40’s to 50’s, and some of the time they come to us because they are injured in some way.
Injuries can happen at any time to anyone. We can minimise the risk of this by performing a thorough mobility routine prior to jumping into your main workout.
So What do you do if you get injured?
Take a break from exercise?
Absolutely not! We rebuild!
In this blog, Pablo will be taking you through a series of rehabilitation exercises for the knee, focusing on stability and strengthening the hamstrings and quadriceps.
We will be starting from easy stability exercises and working our way through to more muscle and joint movements.
1 – Stability Balance
To start with here is a series of four stability exercises.
2 – Single-Leg Band Hamstring Stretch
In this exercise, we are using a resistance band to provide resistance and work the hamstring.
3 – Single Leg TRX Romanian Deadlift
We are still working the hamstring here using TRX as a counterbalance as we lean forward, placing the weight on the ball of the foot, and giving the hamstring the maximum stretch.
4 – Terminal Knee Extension
Pick a suitable resistance band for your level for this exercise targeting work mobility in the knee.
5 – Peterson Squat
Moving on to the Quadriceps now with the Peterson squat. Use an aerobic step or an actual step if you are at home.
6 – RNT Split Squats
Select a suitable band for your level. This will add lateral pull to the knee as you lower into the split squat.
A big thanks to Pablo for taking the time to demonstrate these exercises.
I hope that these exercises will come in useful if you are unlucky enough to encounter knee problems while training.
These six exercises aren’t just for injury recovery, though. They can also be part of your regular routine if you are looking to keep your knees strong and healthy.
If you have any further questions or queries, please do not hesitate to get in touch.
Until next time wishing you health, happiness, and “Strength for Life”
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker, and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true mission in life.
In his own fitness journey, Davie has athletically competed in Mixed Martial Arts fighting for Scottish and British titles, boxed for Scotland’s top amateur boxing team, and competed internationally in Girevoy (kettlebell) Sport.
Diving into the world of sports and wellness has helped Davie to deal with his own inner demons. He. overcame many dark times using his own unique method to complete his cycle of H.E.A.L.I.N.G.