Thank you if you sent in your personal experiences for Switching ON your own quadriceps! Really, really appreciated some of the insights and superb ideas from you.
To begin, here is a small selection that the whole group offered (some very smart Personal Trainers and Injury Specialists out there in our family!):
Many of you: Using the Leg Extension Machine ‘correctly’
Tammy prefers standing Knee Extensions with tubing
Kerry: using the Leg Press works best
Ivette also likes using a suspension trainer for increased control on her slow lunges
Someone even mentioned the scooter (the stabilising leg not pushing leg) - LOVE it!
Most of you mentioned patience, persistence, and foot control (read: arch control) as critical - more on that in a future newsletter...
We will unpack in detail some of these exercises in coming weeks - todays focus is actually getting the quads to fire Up in the first place!
It's nice to hear a little success story from Sandy (Master Rehab Trainer in Brisbane) who has been involved in the late stage of rehab of one of the worst types of knee injuries - a Patella Dislocation. Here is her story:
I had a client recently who has been doing some knee rehab sessions after having to stop running due to knee pain. She has had 3 dislocations on one knee in the past and had been told by a medicos last year that the ‘next step’ would be surgery which really scared her. She has had highly overactive vastus lateralis and very internally rotated legs with associated pelvic tilt. It has been quite a challenge to help her find and activate and develop vastus medialis on both legs and correct her alignment and overall posture but she has been very determined. Last month she finally agreed to go and see a physio with me (she wouldn’t before as she did not want to be told to stop training or that she needed an op) and the xray showed both knee caps tracking incorrectly but no degenerative damage, and she was very happy to be told that he did not think surgery was necessary (at all!). She has since vastly improved her running alignment and technique , starting to include jumping movements into her rehab. and even done the Tough Mudder recently!
It all starts with firing Up your quads every day if you are in pain, before sports or fitness in your warm-ups, and adding a very determined approach that may involve a bit of slapping as in the video!
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