REHAB SAFELY WITH ISOMETRIC SQUATS

The time required to adequately recover from knee injury or surgery can seem endless when you’re accustomed to regular exercise. The typical response is to assume that you will need less time to recover than anyone else in a remotely similar condition has ever needed.

At the beginning of recovery, you will most likely be under the care of an orthopedist or chiropractor or chiropractic orthopedist who has instructed you in the preliminary phase of rehabilitation. Your healthcare professional has considered many factors, including age, degree of injury and previous fitness level, in making recommendations.   If your doctor is one that you have seen prior to injury then your personal health and fitness levels are taken into consideration as well.

Once you’re ready to exercise on your own… beware! The temptation to begin where you left off before injury or surgery can be overwhelming. The most popular exercise that my patients use – which halts the recovery process – is the squat or leg press with added weight. The repetition – especially the repetition – of knee flexion against resistance will compress the hip socket to the femur and strain the knee unnecessarily.

To increase quad strength and thigh size without risking injury, use an isometric squat. Stand with knees flexed at about 45 degrees. Hold the lower back straight, keep your head up and, if extra resistance is necessary, hold hand weights hanging to the sides. Remain in this position until fatigue or up to two minutes. As pictured above, come up to position 2 and hold, then to upright position.  The exercise is to pose not to repeat with frequency.  To enhance relaxation of the knee when returning to a full upright position, continue up onto the tiptoes and then down to a flat foot.