Action, Train

Kneehab

March 23, 2016

Two days after Christmas, I took a nasty tumble on the slopes of Squaw Valley in Lake Tahoe and injured the MCL in my left knee. Ironically, Squaw Valley is the same location that I had crossed the finish line of my first 70.3 Half Ironman just 4 months earlier. Thankfully, my ACL remained intact and I didn’t have to have surgery! However, my ski season was over and I was prescribed 3 months of physical therapy to get my knee back to it’s strong, stable, and mobile self. Normally that much PT would be enough to drive someone insane but luckily, I have am amazing therapist Allison Nelson @ NAKOA who is extremely knowledgeable and experienced but even better, she’s fun to hang out with. It’s been a rough 3 months of limited activity but I am incredibly thankful to be swimming and riding my bike again. Here are some of the exercises that I do several times a week to keep both of my knees healthy and strong for lots of skiing, swimming, biking, yoga, stand up paddle, hiking, and running in my future!
*Not pictured in video: skier hops & slide board slides, which were added after video was filmed.

Warm-up:
Lateral Band Walks: 20 each direction. Repeat 2x.
Bank walk 2

Single Leg Band Kicks: 10 forward, 10 side, 10 back
Screen Shot 2016-03-23 at 5.19.44 PM
Screen Shot 2016-03-23 at 5.21.18 PM
Screen Shot 2016-03-23 at 5.21.58 PM

Main Workout: repeat 2x
Step Ups With Twists: 10 each leg
Screen Shot 2016-03-23 at 5.40.43 PM
Screen Shot 2016-03-23 at 5.23.32 PM

Single Leg Hops: 12 each leg
Megan Jump

Single Leg Dips: 10 each leg
Screen Shot 2016-03-23 at 5.26.11 PM

Single Leg RDL on unstable surface: 10 each leg
Screen Shot 2016-03-23 at 5.26.29 PM
Screen Shot 2016-03-23 at 5.28.47 PM

Split Squats: 12 on each leg
Screen Shot 2016-03-23 at 5.29.19 PM
Screen Shot 2016-03-23 at 5.29.58 PM

Single Leg Sliders: 10 times through on each leg
Screen Shot 2016-03-23 at 5.33.17 PM
Screen Shot 2016-03-23 at 5.32.16 PM
Screen Shot 2016-03-23 at 5.31.43 PM
Screen Shot 2016-03-23 at 5.31.30 PM
Screen Shot 2016-03-23 at 5.32.00 PM
Screen Shot 2016-03-23 at 5.31.13 PM

Adductor Plank Holds: 30 each side
(level 1)
Screen Shot 2016-03-23 at 5.33.45 PM
(level 2)
Screen Shot 2016-03-23 at 5.34.39 PM

You Might Also Like

3 Comments

  • Reply Katie March 24, 2016 at 8:45 pm

    I love all of these! Great demo! I think every one should be doing these no matter what. Great pre-hab and rehab :)

  • Reply PuxyFace March 24, 2016 at 9:11 pm

    crushin’ that PT! Looks like a cool place. Glad to hear you’re on the mend! xo Pux

  • Reply Rachel @ Betty LIVIN March 25, 2016 at 3:11 pm

    Glad you didn’t have to have surgery and good for you for being so proactive about your recovery! Hope you heal quickly!

  • Leave a Reply