Military Muscle: Even awaiting surgery, strengthen area around knee - Off Duty, Military Health and Fitness - Air Force Times

Military Muscle: Even awaiting surgery, strengthen area around knee

Knee replacements are occurring among a larger and — even more troubling — younger segment of the military community. Knee surgery and replacement, along with rotator cuff injury, are the two most common issues that I see as a fitness trainer.

The bottom line: Do not wait until after surgery to strengthen your knee. Approach it the same way you would prepare for a competition: You want to be at your best mentally and physically. The recovery period will be shorter and somewhat less painful. You will see both of these exercises during your rehab.

Steamboats

These are a group of four specific leg exercises. You can use either a multipurpose trainer, the type that has arms that adjust in horizontal and vertical planes; the cable crossover with adjustable pulleys; or a band that you can tie around a table leg. Choose a lightweight setting. You’re putting the focus on the tendons and ligaments around the patella.

Ensure that the arm or pulley is in the fully down position or the band is connected at the bottom of the table leg. Connect either the cable or the band to your ankle.

Do 10 repetitions each of the following exercises. Do one set to start and go to two sets later.

• Stand facing the connection, feet together. Keep your connected leg stiff and lift it in a line directly behind you.

• Stand with the connection on your left side, feet together. Keep your connected leg stiff. If the inside leg is connected, lift it in a line across the front of your body; if the outside leg is connected, lift it out away from your body.

• Stand with the connection behind you, feet together. Keep your connected leg stiff, and lift it in a line directly in front of you.

• Stand with the connection on your right side, feet together. Keep your connected leg stiff and copy the movements described above in the second exercise.

Quarter squats

Using body weight only, start doing one set of 10 reps, moving up to two sets later.

• Stand upright with feet close together.

• Move one leg forward about 6 to 8 inches and raise it, toes up, with your heel about two inches off the floor.

• Without moving your body forward and keeping your lifted foot steady, execute a single-leg squat until the lifted heel touches the ground.

• Straighten up and repeat.

On paper, this looks too easy. But believe me, taking the quads out of the equation will get your attention.

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Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. E-mail him at jomof14@cox.net.