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Back in 2021 I had a serious knee injury, which I will get more into
later. When I dislocated my knee and snapped a ligament, I was on
crutches for around 5 weeks, my quadricep muscle tightened up, I
lost all muscle and muscle memory in my right leg. After a month my
physio had to teach me to walk, once I learnt again, I was told to
have surgery. After I had surgery, I had to learn to walk again but was
advised to build up my muscle in the leg so I could dance and play
football. The recovery was a 5-month process. However, some
people cannot afford surgery or must wait up to a year because of
the NHS. That’s why you are advised before surgery to strengthen
your injured leg as the muscles in the quadricep keep the kneecap in
place. The exercises that I was given before and post-surgery were…
*DO EXERCISES*
- Leg raises
- wall sits
-squats onto chair (as full mobility might not be possible yet due to
tightness)
And then I was told to stretch my quadricep muscles, to gain full
mobility.
Next is the abdominal muscles. Now the abdominal muscles are the
most important muscles to have when dancing and playing other
sports. The abdominal muscles support the trunk, allow movement
and hold organs in place by regulating internal abdominal pressure.
The deep abdominal muscles, together with muscles in the back,
make up your 'core' muscles and help keep your body stable and
balanced, and protects your spine. Oliva-Lozano said that a Weak
core muscle can leave you more prone to poor posture, lower back
pain and muscle injuries. Strengthening your core muscles may help
back pain get better and lower the risk of falls. I am now going to
show you a few exercises.
- Dead bug
- Crunches
- Plank
- Reverse crunch
- Mountain climbers