Injuries to your legs can be especially long-lasting in rehab if you get into training the wrong way. Because as soon as you're back in everyday life with work and shopping, you'll find that you simply have to use your legs. These 5 exercises will tell you which exercises will make your leg fit again after the injury and how you can get a quick and healthy start to your training and a secure footing.
5 exercises for the leg - the best rehab exercises after injury
- Stand up squat as a pre-exercise - Squats are one of the best exercises for the legs, but often a bit overwhelming in rehab. Especially if you're doing the squats incorrectly. So, for assistance, take a stool or chair with your legs comfortably touching the floor. Your thighs should be parallel to the floor as much as possible while sitting. Now stand up with your arms as a counterweight and sit down again. 3 sets of 10 repetitions are a good start.
Balance Pad after ligament tear
- Hips and thighs while lying down - to do this, lie flat on the floor and pull your feet toward your buttocks, with your arms beside your body. Now lift your hips off the floor until your thighs and torso form a line. Either divide the exercise into sets and repetitions (3x10) or hold for a few seconds.
- Stretching and flexibility in the knee - stand simply and comfortably and fix a point on the floor. Place your right heel against your buttocks and reach around the ankle (not the instep) from behind. Pull the foot towards the buttocks until you feel the stretch in the thigh. Hold this position for a few seconds and then switch sides.
- Lying leg stretch - for thislie flat on your back on a comfortable surface, place your hands next to your body. Now bring your knees to your chest and then stretch them out again. Try not to tap your feet while doing this. This exercise is similar to a squat jump, except that you are spared the impact.
- Lunges - this exercise is more advanced and requires strength and stability in the feet. So you should already be far enough in rehab that squats won't be a problem for you. For the lunge, set your legs wide apart, starting with your right leg in front of your left. Now lower your weight, put your hands on your hips and stand on the ball of your left foot only. Your knee is above(!) the instep. Hold this position for a few seconds and then switch sides. You should feel the exercise as a strengthening of the front leg, but also as a stretch in the hip and rear thigh.
Healthy start to training - get your legs fit
These exercises will give you a quick overview of how to get back in shape comprehensively and quickly. Above all, remember that after an injury you also have to work on your deficits in order to avoid subsequent injuries. Then you will soon be able to hop through the woods and meadows again.
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Editors fitnessmarkt.de (EA)
Image credit: #121877955-georgerudy-AdobeStock
Published on: 9 October 2019