The aim of these classes is to assist individuals to regain full function and confidence of their knee and aid return to their preferred activity, sport or daily task.
Each individual’s objectives will differ; whether you are a long distance runner, play football or are just going about a daily routine. Once full strength and control of the knee has been achieved the individual will be referred back to their therapist for a final review prior to being discharged.
Warm up – 10 minutes of cardiovascular endurance
Main session – 15 minutes of circuit training around 8 circuit stations
Cool down – 5 minutes of static/dynamic stretching
The initial class will last 45 minutes with subsequent classes lasting 30 minutes.
Classes will involve a form of circuit training consisting of 8 stations each with different exercises to complete. Each exercise station will last for 1 minute with 30 seconds rest period between each station. The circuit will be completed once.
Individual Exercise Components:
Cardiovascular Endurance: This type of exercise will be used within the warm-up session at the start of each class allowing the body to become warm and to prevent further injury. Individuals will have a different fitness level due to their own personal circumstances and will work at their own pace in order to complete each exercise successfully.
Muscular Strength: The principle aim in muscle strength exercises is to allow both knees to be fully supported in functional movement. This will be achieved by building upon existing strength. This type of exercise will include free weights, gym machine and body weighted exercises.
Proprioception/Balance: These exercises will include balancing on one leg, hopping side-to-side, hurdle jumps and wobble board exercises. Each exercise will be progressed or even regressed depending on the individual’s ability and sporting requirement. In this case, it may even be simply closing both eyes or throwing a ball while standing on one leg.
Power, Speed and Agility: These elements are used within sporting activity and daily living. This will be achieved by directional, explosive and jumping type exercises.
Flexibility: This section will be based within the cool down session with flexibility being the key element to prevent muscle soreness and loss of mobility during the days following the exercise class. Flexibility techniques will be performed by either static or dynamic stretching. Some techniques may require a partner in order to achieve a maximal stretch. These stretches will usually last between 8-10 seconds and repeated up to 5 times per stretch.
For more information or to book a place place call Beth on 07534 400775 or the Clinic on 01473 622698
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