Isometric exercises by Alexander Zass at home. Isometric exercises Isometric muscle tension in strength training

The essence of isometric exercises is that within 6-12 seconds maximum effort is expended to counteract the resistance of a particular object. This is what distinguishes isometric exercises, in which muscle contraction only causes tension, from isotonic exercises, during which muscle contraction causes its length to change.

First of all, it is necessary to talk about the obvious advantages of this type of exercise.

Firstly, This is a huge time saver. These exercises only take a few minutes to engage your muscles.

Secondly, for this a short time the muscles do not have time to get tired to such an extent as during a regular workout (lasting 1-2 hours), after which 24-36 hours are needed for the muscles to fully rest, and without sufficient rest, as has already been said many times, neither the strength of the muscles nor their weight.

Since the time required for rest decreases when performing isometric exercises, you can train much more often.

And finally, one of the biggest advantages of isometric exercises is that with their help it is very convenient to develop and strengthen exactly those muscles that especially need it at the moment.

When performing traditional isotonic-dynamic exercises, maximum muscle tension lasts only a few seconds, that is, in the sum of all exercises done (over 1-2 hours), no more than 2-6 minutes per workout.

Isometric exercises can perform the same task in just a few minutes a day. Moreover, the increase in muscle strength in this case is not inferior to the increase in strength during isotonic exercises.

When performing isometric exercises, the blood vessels that supply oxygen to the muscles contract. The cells are forced to work more intensely and do not expend as much energy as during isotonic muscle movement (in which most of the energy is spent on the movement itself).

Thus, all muscle energy when performing isometric exercises is spent only on tension, and not on movement. Therefore, muscle development occurs in a much shorter time.

Types of isometric exercises and methods of performing them

Based on the nature of their execution, isometric exercises are divided into three groups:

1. isometric-static exercises in their pure form, when maximum muscle tension counteracts resistance that cannot be overcome;
2. exercises with weights, during which they stop for a few seconds (thereby creating isometric tension);
3. exercises with the maximum possible weight, the initial phase of which has a clearly expressed isotonic-dynamic character, but the main phase is isometric-static, since already at a distance of 12-15 cm from the initial position of the bar an obstacle is installed that stops the movement.

With the help of such exercises, you can force the muscles to experience maximum tension in the most effective and necessary way. this moment movement phase.

Thanks to isometric exercises, you can most effectively increase the strength of muscles that are lagging behind in development, or muscle groups, which for one reason or another are of paramount importance for an athlete.

To perform isometric exercises, a special simulator design was created, which is not difficult to make yourself. This is an iron frame (110-120 cm wide and 200-230 cm high), on both sides of which a metal pipe can be fixed.

But isometric exercises can be performed without special devices, using for them any solid object fixed in space, providing the muscles with such resistance that they, even being under maximum tension, are not able to overcome.

Basic isometric exercises:

• craving;
• squat.

Success can be achieved by doing all these 3 exercises: one press exercise, one deadlift exercise, one squat exercise.

To this three you can add 2 other exercises:

• raising on toes;
• shoulder lifting.

More experienced and resilient bodybuilders to achieve best results can practice according to the “three twos” system (when each of these exercises is performed 2 times), or according to the “three threes” system (when the exercises are performed 3 times).

There are several options for the position of the barbell when pressing:

• low position (at chin level);
• middle position (at eye level);
• top position (3-5 cm below the bar pressed to capacity).

When traction there are also three positions:

• low position (at knee level);
• middle position (at hip level);
• upper position (at waist level).

There are also three positions when squatting:

• low position (squat);
• middle position (half squat);
• upper position (squat with slightly bent legs).

If one exercise from each group is performed, the middle position is most often chosen as the most effective.

A series of isometric exercises of 5 exercises, each of which takes 12 seconds to complete (plus a minute break after each exercise), lasts a total of 6 minutes. This series can be repeated 2-3 times, maximum 6 times (changing the position periodically).

Depending on the duration, voltages can be:

• short (6 seconds);
• medium (9 seconds);
• long (12 seconds).

The intervals between exercises usually do not exceed 45-60 seconds, which is usually enough to restore normal breathing. The entire static isometric workout should not take more than 15-20 minutes.

When performing isometric exercises for the first time, care must be taken: initially, the tension should be limited to 6 seconds, given that it should not be maximum. After some time, you can move on to 9-12 seconds of maximum tension with breath holding.

Isometric exercises can be performed daily, as after them you don’t feel particularly tired. But at the same time, you should not abuse too much volume in an effort to achieve noticeable results as quickly as possible.

Despite all its advantages, isometric exercises cannot completely replace dynamic exercises, which allow developing certain abilities that cannot be achieved with isometric exercises alone.

Objectively approaching the assessment of isometric exercises, it is necessary to note a number of them weaknesses Compared to dynamic ones: they do not supply the muscles with blood as intensively, contribute to muscle shortening, and do not develop coordination of movements and motor abilities of the muscles.

Static exercises, while increasing muscle strength, at the same time lead to the muscles losing the ability to move quickly. Dynamic exercises, due to the optimal ability to conduct excitation (innervation), are very effective in this regard.

With the simultaneous development of static and dynamic strength in an athlete, innervation does not deteriorate: muscle strength acquired through static exercises also manifests itself in speed strength. Moreover, the results of dynamic training are significantly improved.

Today, the development method is considered optimal muscle strength, combining static exercises that develop strength with dynamic and relaxation exercises.

Bob Hoffman, in his book “One Minute Every Day—For Physical Endurance, Strength, and Health,” suggests performing 12 isometric exercises without implements for 1-2 minutes.

The author offers a set of exercises that do not require any special equipment; as a counteracting object, he recommends using a wooden or metal door frame (door frame) or an ordinary wall, which is available in any room.

Here are the 12 exercises.

• In a standing position (without tilting your head back or bending your knees), press on the upper frame with the palms of your hands, which are slightly bent at the elbows.
• Crouching, apply pressure to the upper frame.
• Rise on your toes as high as possible and stay in this position for 6 seconds. Even though this exercise is only partially isometric, it is very effective.
• This exercise develops neck muscles. To perform it, stand with your back to the wall, feet shoulder-width apart, hands on your belt. Press the back of your head against the wall, placing something soft under your head.
• This exercise is similar to the previous one, but you need to press on the wall not with the back of your head, but with your forehead.
• To develop arm muscles, perform next exercise. Place your palms together and press with one hand on the other.
• This exercise is similar to exercise 6, but you need to connect your hands only with your fingers.
• Press with both hands on the vertical parts of the door frame.
• Put pressure on horizontal part the door frame alternately with one hand and then with the other, slightly bent at the elbow.
• Press with both hands, elbows straight, on the vertical parts of the door frame.
• Pull the object attached to the door frame down.
• In a sitting position (bending your knees at different angles), apply pressure to the vertical parts of the frame with your feet.

The duration of each exercise should not be more than 4-6 seconds.

It is useful to combine this complex with a variety of movements that develop speed and flexibility ( sport games, running and swimming). Many bodybuilders use them as additional training to their main workouts.

Often the new is the well-forgotten old. Many effective techniques physical improvement, used earlier, is today perceived as a new word in the development of sports. And this is not surprising. These techniques and equipment have stood the test of time. Moreover, the kettlebell occupies one of the first places in this series in terms of versatility of use.

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We all want to be healthy and happy. If you are in good shape and your muscles are toned, you will feel much better and Vital energy overwhelms you, and if necessary you . But modern man is often under time pressure and does not always have time to go to the gym and train for many hours. Isometric exercises are suitable for home use, take very little time and the effect is immediate. In this article you will learn how to become an order of magnitude stronger than you are now in 10 minutes a day.

Isometric exercises– exercises in which your body is tense for several seconds. These are static exercises during which you do not make movements, but your muscles contract as a result of counteracting the resistance of some object, and you fix this position for some time.

These exercises were used in his training by Alexander Ivanovich Zass (known to many as Iron Samson or simply Samson), who was awarded the title “ The Strongest Man Earth." Samson, weighing no more than 75 kilograms, could lift a horse. During his circus career, he carried two lions on stage at once in a special yoke. This man with amazing strength became the founder of isometric exercises.

Benefits of isometric exercises:

Save time. During an hour-long gym workout, you spend a lot of time resting between sets and between exercises. As a result, the total time your muscles actually “work” is significantly less than the training time. In the case of isometric exercises, you achieve the same muscle “work” time with a shorter workout.

Availability. To strengthen your body with isometric exercises, all you need is desire and a chain (a thick towel or something else that you cannot tear with your hands).

Fast recovery. After a full workout in the gym, you need 24-48 hours for full recovery. In some cases, it will take even longer for muscle pain to subside. With isometric exercises, muscle tissue is not damaged as much: you can train regularly and progress quickly.

Remind you that before performing any physical exercise it is necessary to do a warm-up to avoid injury. Don't forget about it!

Exercises:

Exercise 1: Plank

The most popular isometric exercise. It will help strengthen your core and muscles shoulder girdle. It is no coincidence that the plank comes first on this list: if you have five free minutes and a couple of free square meters on the floor, be sure to do this exercise, and you will feel all its benefits very soon. There are a huge number of variations for performing this exercise; in this article we will consider only three types of planks: on straight arms, on the elbows and a side plank.

For a straight-arm plank, you need to take a prone position so that your body forms a straight line from your heels to the top of your head. Don't bend over and try to hold this position for as long as possible. Over time, increase the duration of the exercise.

The elbow plank is performed in the same way, only your forearms will serve as support for you.

For a side plank, you need to lie on your side, then rise up on one hand and lean on it (or forearm). Raise your pelvis so that your body forms a straight line.

For maximum effectiveness, combine different variations of the exercise. You can do one approach to the limit or several approaches - whichever you prefer.

Exercise 2

Take your towel by both ends and pull it out at chest level. Try to stretch the towel. Your maximum effort will only last a matter of seconds, but that's enough. Rest a little and make another attempt to rip your towel. This is a great workout for the latissimus dorsi muscles.

Exercise 3

The towel should be behind your back. This time you will try to break it by moving your hands forward. A few seconds of extreme effort, and then a new approach. The exercise targets the pectoral muscles and triceps.

Exercise 4

You don't even need a towel for this. Elbows to the sides, hands at chest level. Put your palms together. Start squeezing them, as if trying to move one hand with the other. This exercise will make your arms stronger.

Exercise 5

Stand on the middle of your towel with your feet. It is very important that both ends are the same length. Grab the edges and straighten up. Press your elbows towards your body. Try pulling the ends of the towel towards your chest. This will make your biceps stronger. For maximum effect, try to do this movement in isolation, without using other muscles.

Exercise 6

Stand in the doorway. Place your arms straight up. Without bending your arms, apply pressure to top part opening.

Bonus! If you cannot spare even five to ten minutes for home exercises, you can do them right at your workplace, at the institute, or anywhere else.

Exercise 7

It can be done during a lecture. Grab the seat and try to lift it. Unless you're Baron Munchausen, you won't be able to lift the seat you're sitting on, but your muscles will get the workout they need. Mainly biceps and trapezius.

Exercise 8

We also perform it while sitting. You should try to spread your legs, but at the same time use your hands to prevent this. This self-resistance exercise will strengthen your biceps, shoulders, and thighs.

If you wish, you can come up with a huge number of similar exercises yourself, following the same principles of isometric training.

Principles of successful training:

Regularity. As mentioned above, isometric exercises do not require a huge amount of time to restore muscle tissue. Make it a habit to exercise regularly and avoid frequent skipping. Decide right now how many times a week you are going to do isometric exercises and stick to that plan. Start keeping a training diary or create a checklist in which you will mark the days when you completed a set of exercises.

Motivation. Determine why you are going to do these exercises. Without a clear understanding of your goals, you will not be able to achieve them. If the plank in the morning is a punishment for you, and not a step to a better self, then the effect of isometric exercises will be weak. On the contrary, if you are, then the results and positive effects from training will not be long in coming. Imagine yourself after a month (year) of doing the exercises. This is an improved version of you. Become her.

Technique and quality of execution. Make sure you do the exercises correctly. It is best to perform them in front of a mirror, at least at first. Then you will see all the shortcomings of your exercise and will be able to correct them. Incorrect technique may cause injury, so be sure to watch for it.

Breath. All isometric exercises are performed while inhaling. You take a deep breath, then your utmost effort comes, and then you exhale. Pay close attention to your breathing, this is also of great importance.

Nutrition. Destruction muscle tissue with isometric exercises it is not as intense, but it still happens. Add more protein foods to your diet and get started. Your body will thank you.

Mode. Just like nutrition, it is universal, but very significant principle. Keep your daily routine and be sure to get enough sleep.

If you already have experience training with isometric exercises, write in the comments! Share exercises and results. Tell us about your experience, o positive effect and about the impact of isometric exercises and sports in general on your life. Perhaps your story will motivate someone to start training and become better.

These exercises will tone your business in a short time, you will become more energetic and stronger. Your efficiency will increase and you will feel much better. In a healthy body - healthy mind! Wish you luck!

Isometric exercises are strength exercises in which muscle tension is achieved without moving the parts of the body involved in the exercise. But this is not just muscle tension, as, for example, when demonstrating biceps.

In isometric exercises, we strive to perform one or another movement, the implementation of which obviously exceeds our capabilities. For example, lifting an exorbitant weight. Better yet, try to lift the truck off the ground. This is a joke, but in principle this is how isometric exercises are performed. We strive to perform the movement, but we cannot, and the exercise turns from dynamic to static. For this purpose, “projectiles” are used that cannot be dealt with. Such objects surround us in Everyday life. This means that equipment for isometric training can be found everywhere. Wall, floor, doorway, window sill, wood - all this needs to be used.

The point of isometric training is to exert as much effort as possible. Let's say trying to move a wall. When pushing, for example, a cabinet, you will most likely move it, which means you will not be able to develop maximum force. Working with a “burden” that is impossible to cope with in principle will require just such an effort. That's what we need. Isometric (like any other) exercises do not have to be divorced from life. They can imitate some practical actions or those that can, in principle, be useful in life. The movements we often perform sports exercises have no analogies in everyday activities and are not directly integrated into them. As for isometrics, it not only serves to develop strength (in this area isometric exercises have no equal), but can also be used to train movements that can be found practical use. In isometrics, they do not work on one isolated muscle group; the effort here should cover the entire body. We learn to powerfully push, pull, bend, tear, squeeze, turn. That is, to invest force in certain actions, using large groups muscles.

Isometric exercises provide amazing gains in strength. The peculiarity is that we can develop this maximum strength in exactly the position in which it was trained. The solution is obvious: train various stages of movement, extreme (beginning and ending) and a number of intermediate ones.

And now a little about specific exercises. Let's start with "pushing the wall." We just push against the wall and try to move it from its place. We sincerely try: the effort and muscle work must be real. You can push the wall in different ways: with two hands, with one (in this case, the arms can be slightly bent or straightened almost completely); shoulder; forearm; foot forward (as if you are opening a door); kick to the side or back, with the heel, toe or edge of the foot... And don’t try to lift your leg higher. The higher, the more uncomfortable, the less force you can develop. But the task is to work with an effort of 70-90% of the maximum.

The next “projectile” is the window sill (of course, if it is firmly fixed). Try to break it in half: one hand up, the other down. Try to tear it off (2 options: up and towards you). Press from above with your palm, the edge of your fist, one and two hands. There are also doorways in the house. Try moving the opening to the sides or up. Try to pull the joint off using the strength of your entire body, especially your legs and back. Take any stick (even a mop handle) and try to twist it, as if you were wrung out laundry. Try to stretch and tear the stick. You can also make a breaking movement, just choose a stick that you know you won’t break. For example, a metal pipe. You can take a stick like a spear and, resting it against a wall, perform a “piercing” movement. This is done correctly using the muscles of the legs and pelvis; the arms act as a conductor of effort. A classic apparatus for isometric exercises are chains, to the ends of which handles or belt loops are attached (attaching the handles to carabiners allows you to adjust the length of the chain). In the system of tendon training by A. Zass (the first complete and, perhaps, the best system of isometric exercises), the chains are stretched in various positions: in front of you, over the knee, behind your back, etc. We can use a belt or rope, the main thing is that their tensile strength exceeded our capabilities. Exercises of the Zass system are easy to find on the Internet, but in principle they can be very diverse. After all, Zass, being a circus performer, created a system for his own purposes. You can develop the efforts that you personally need. The main thing is not specific exercises, but the technique of performing them. When performing exercises, a force wave occurs that covers the entire body. It is important! The muscles start working smoothly, the tension increases to a peak and after a short pause it gradually decreases. A number of exercises can be performed in everyday life (for example, while sitting in a boring meeting or standing at a bus stop). Make the effort that will allow you to do the exercise unnoticed by others. If it happens during training, following the correct methodology will add efficiency. Perform each exercise in 3-5 approaches with pauses of 30-90 seconds. The duration of rest depends on the magnitude of the effort and the duration of the tension, and most importantly, on how you feel. As you train, increase the duration of the effort from 3 to 30 seconds, the maximum effort develops in medium approaches. For example, you can perform 3 sets of each exercise with an effort of 60-90-75% of the maximum. In the future, perform 5 approaches with an effort of 75-90-95-90-75% of the maximum. Full training is recommended twice a week for an hour; on other days it is worth performing exercises with less effort and fewer approaches. In general, focus on how you feel. Someone can do 3-4 workouts a week with full training, while for others it is enough to do each exercise in three approaches at 70% of the maximum daily as exercise. It is important that isometric exercises do not work on muscles, but on tendons. At correct execution this gives a significant increase in strength without increasing muscle mass. And this may be important, for example, for women. But isometric exercises require a conscious attitude and internal control. After all, unlike exercises with weights (including your own), there is no objective, external indicator of the effort you are making. Only you control what you do. On the other hand, the low cost of “equipment” and the ability to perform exercises anywhere, as well as high efficiency, make isometric exercises an excellent method of strength training.

- training during which there is no increase or decrease in muscle length. Maximum muscle tension counteracts the resistance of a stationary object - a wall, a chain, a crossbar.

Performing isometric exercises at home

The difference between isometric exercises and dynamic exercises is that when tense, the length of the muscles remains unchanged, and there is no movement in the joints.

Also an advantage over dynamic exercises is that training does not require bulky equipment and gym. You can do the workout at home, devoting only 15 minutes a day to exercise.

The goal of training is to develop strength in the shortest possible time.

Execution technique

• Warm up thoroughly before training. A 15-minute warm-up, pull-ups, push-ups, squats will do.
• Perform 2-4 sets of each exercise, no more.
• First month of training, exercises are performed with voltage 50-60% from the maximum.
• Aim for maximum effort in each exercise for 6 to 12 seconds.
• For the entire course static exercises must go no more than 15 minutes a day

The duration of repetitions should be 2-3 seconds each. After a month of training, you can increase muscle tension. Increase repetitions per set to 6-12 seconds. You should not do too much; each exercise should be performed 2-4 times in one approach and 1-2 approaches in one session. The total training time should not exceed 12-15 minutes.

Safety

Increase the load gradually. It's very easy to get injured at first - tear a ligament or damage a joint. If you experience any pain, take a break for a couple of weeks.

Equipment

You don't need expensive equipment or equipment to perform isometric exercises. You will need a strong 1.5m long chain, a couple of metal pipes, handles with hooks and a wall.

Advantages and disadvantages

Advantages:

• The shortest path to strength development
• Exercises can be performed daily, 7 times a week
• There is no special equipment; if there is, the price is relatively low
• Minimal time investment, breaks between approaches last less than 10 seconds
• You can exercise anywhere, no need to change clothes

Flaws:

• Slight increase in muscle mass
• Muscle development in only one position
• Cannot be full workout, must be combined with general physical development
• Strength development can only be measured with special equipment

A set of exercises for developing strength

To develop strength, it is not enough to lift pounds of iron; you need to include in your training special exercises. If, for example, you try to bend an iron rod, or break a chain, or move two walls, then with repeated repetition these exercises will become very effective for developing muscle strength and tendon strength.
One of the founders of isometric exercises is Alexander Zass - Iron Samson. Zass argued that muscles by themselves cannot hold two horses tearing in opposite directions, but tendons can, but they need to be trained, developed and strengthened with the help of isometric exercises.

From Bruce Lee

Alexander Zass training

Isometric exercises with chain

1. Hands above your head, shoulder-width apart or slightly wider. By stretching the chain, the driving force is directed to the sides. Loading latissimus muscles back, triceps and pectoral muscles.

   

2. Chain stretch in front of the chest. The direction of movement is in the direction where the fist “looks.” Static tension falls on the pectoral muscles and arm muscles.
3. If we compare this exercise with a dynamic one, then judging by the muscles that need to be tensed, it will be similar to a “wire”. The arms make an angle of approximately 90-120° with each other. The main thing you need to do is tense your pectoral muscles and keep your arms as straight as possible.
4. This exercise is similar to the previous one, only the main load falls on the arm muscles.
5. Chain stretching pectoral muscles and latissimus dorsi muscles. To perform the exercise, you need to wrap a chain around your torso. The first option is a chain under the armpits: the second option is that the chain also grabs your hands.
   After exhaling, fix the chain. Next, inhaling, you must try to break it.
6. In powerlifting, this exercise is called “Shrugs.” For this exercise, it is advisable to have two chains. Make a loop for each chain, or if there are handles, then use them. Pass the handles through your feet and hold the other ends of the chain in your hands. When stretching the chain, strain mainly the trapezius and arm muscles.
7. Exercise for deltoids and triceps. In this exercise the main load falls on deltoids. The bottom hand holds one end of the chain, the second hand rises to the side.
8. Developing biceps. One end of the chain is attached to the leg, the other to the arm. The chain needs to be broken. The biceps brachii and latissimus dorsi muscles are mainly tensed.
9. Stretching the chain alternately on the left and right thigh. The load falls on the biceps of one arm, the triceps of the other and the back muscles.
10. The chain lies on the hip. Stretch the chain by tilting your torso alternately to the right and left. The work includes the muscles of the arms and abdominal muscles.
11. Static push-ups. Initial position: emphasis lying on the floor. The chain is fixed in the hands and passes behind the neck. Tightening your arm muscles, try to do a push-up and break the chain. The body is in static tension.
12. This exercise uses two loops. One end of the chain is fixed on the foot, the other not on the neck. Try to break the chain. Muscle tension occurs in the muscles of the back and neck.
    
13. Exercise to develop biceps and quadriceps muscles. Attach one handle to each end of the chain. Pass one of them through your foot and take the other in your hands. Raising your arm up and lowering your leg down creates static tension in the muscles of the arm and leg.

Rehabilitation after damage to the anterior cruciate ligament (ACL), posterior cruciate ligament and collateral ligaments has a single rehabilitation scheme and can only vary in terms of recovery time depending on the patient’s age, lifestyle, rehabilitation goal (return to big sport, amateur sports, returning to pre-injury lifestyle).

Read more about recovery after knee ligament rupture

Rehabilitation terms (general)

• conservative treatment: 1.5 - 3 months;
• after ligament plastic surgery (surgery): 4-6 months.

The body, whether it is an injury or surgery, reacts in the same way - swelling, muscle spasm and pain. Due to long-term immobilization, atrophy of the thigh muscles occurs. In order to lose muscle volume, as experience shows, one to two weeks of inactivity is enough.

The condition of our joint depends on the condition of our muscles. Why? Because when walking or running, the muscles take on most of the load, whereas in the absence of developed muscles all the load falls on the articular surfaces knee joint, which causes swelling, pain, stiffness, etc. Based on the above, we can identify the goals of the passive (and then active) stage of rehabilitation of a ruptured knee ligament.

PASSIVE STAGE OF REHABILITATION

At this stage, all physical exercise, since it is still impossible to place an axial load on the joint.

Goals:

1. Relieve swelling through physiotherapy, compresses, cold and kinesio taping.
2. Reduce muscle spasm by performing lymphatic drainage massage.
3. Relieve pain (reducing swelling and spasm leads to decreased pain).
4. Regain control of your thigh muscles and strengthen them through electrical myostimulation.
5. Improve passive range of motion in the joint.
6. Achieve a state in which it will be possible to walk without crutches.
7. The general goal of the passive stage can be called preparing the joint and muscles for further rehabilitation in the exercise therapy room.

Example exercise:

We present to your attention one of the exercises that can be performed at this stage: “Isometric tension of the quadriceps femoris muscle.”

STARTING POSITION: sitting on the floor, legs straightened, back straight, hands on the floor, gaze directed at kneecap.

DOING THE EXERCISE:

1. Reduce quadriceps muscle hips so that the kneecap is pulled up. If this does not happen, then you are doing the exercise incorrectly and you should try again and again until it works.
2. Hold the position for 3-5 seconds.
3. Relax.
4. Perform the exercise 25 times, 3 sets, several times a day.
5. Upon achieving the goals of the passive phase of rehabilitation, we begin its active phase, which can be divided into 4 stages, each of which pursues its own goal.

Isometric quadriceps tension

IP: sitting on the floor, straightening the working leg, the second leg straight, or bent in knee joint, hands behind your back, back straight.

1. Pulling the toe towards you, contract the quadriceps femoris muscle 2. Hold the position for 5 seconds.

2. IP (2 seconds). 4. Repeat the exercise 15 times.

I STAGE OF ACTIVE REHABILITATION

Term: 4-8 weeks after surgery.

On at this stage All exercises are performed in a gentle manner in a lying or sitting position, with the exception of some exercises. In this case, rehabilitation after a ruptured knee ligament, despite the impressive time frame, does not pose serious discomfort for the patient.

Goals and objectives of stage I:

1. Regain control of the thigh muscles of the operated leg by strength exercises and not only.
2. To promote the development of muscle strength and endurance to static loads, especially the inner head of the quadriceps femoris muscle, as well as the posterior group of muscles of the thigh and lower leg, which ensure the restoration of the support ability of the leg.
3. Help achieve full extension of the knee joint by performing flexibility exercises.
4. Achieve an angle of flexion in the knee joint of up to 90° by performing strength and flexibility exercises, as well as various massage techniques, which include mobilization of soft tissues around the knee joint, patella, etc.
5. Help restore the proprioceptive sensation needed for stability in the knee joint through balance exercises.
6. Formation of the correct gait, which is possible only after achieving the goals described above.

An example of exercises performed at this stage:

Leg raises with weights while lying on your back.

STARTING POSITION (IP):

Lying on your back, arms at your sides, healthy leg bent at the knee joint, foot on the floor, second leg straight 5 cm from the floor, toes pointing towards you. On the sore leg, a weight of 1 or 2 kg, depending on the condition of the patient’s muscles.

DOING THE EXERCISE:

1. Slowly raise your leg up to an angle of 45? (we reproduce the tension of the quadriceps muscle, which we learned at the stage of passive rehabilitation - THIS IS IMPORTANT).
2. Accept IP.
3. Perform the exercise 15 times for 3 sets.

The main thing to remember when performing this task is that the leg should be as straight as possible, we try to pull the kneecap up due to the tension of the quadriceps femoris muscle, the toe should always be pulled towards itself and the exercise should be performed slowly without jerking. By following all the principles of restorative medicine, rehabilitation of knee ligament damage will take place with maximum efficiency and without any problems.

Upon achieving the goals and objectives of STAGE I, we move to STAGE II of the active phase of rehabilitation.

STAGE II ACTIVE REHABILITATION

Term: 8-12 weeks after surgery.

At this stage, we propose to perform more difficult exercises, which are performed mainly while standing and are closest to such natural movement as walking, etc. Basically, the exercises are performed with a skier’s expander, on a BOSU (hemisphere) simulator or trampoline, with the addition of seemingly simple, but in fact complex coordination exercises such as squats (without weights or light weights) or lunges, etc.

Goals and objectives of stage II:

1. Promote further development of strength, power and endurance of the thigh and calf muscles by performing more complex strength and coordination exercises.
2. Achieve a flexion angle of 60° at the knee joint.
3. Help improve the proprioceptive sensitivity of the knee joint by performing balance exercises on bare feet or a trampoline.
4. Prepare the muscles for running exercises by performing training exercises (various lunges on bare feet, etc.).

An example of an exercise for this stage: “Forward swing with an expander”

First, you need to attach a skier’s expander to the bottom rail of the wall bars and put the loops of the expander on your legs (on the ankle area).

STARTING POSITION (IP):

Standing with your back to wall bars, at the distance of a stretched expander, hands on the belt, back straight.

DOING THE EXERCISE:

1. Slowly perform a forward swing movement, pulling the toe towards you (we reproduce the tension of the quadriceps muscle, which we learned at the stage of passive rehabilitation - THIS IS IMPORTANT!).
2. Hold the position for 2-3 seconds.
3. Slowly return to IP, but do not place your foot on the floor.
4. Perform the exercise 15 times, 3 approaches.

This exercise should be performed both on the patient and on the healthy leg. The fact is that the leg that remains on the floor gets just as tired as the working one (if not more), and for us it would not be superfluous to maintain balance on the sore leg.

At the end of the second stage, the rehabilitation doctor assesses the condition of the patient’s muscles (is the inner head of the quadriceps femoris well developed, as well as back group muscles of the thigh and lower leg), the condition of the joint (whether there is swelling or not). If the examination results are satisfactory, the doctor recommends moving to STAGE III of active rehabilitation.

ISTAGE II ACTIVE REHABILITATION

Term: 12-16 weeks after surgery.

At this stage, we begin to use strength training equipment for straightening and bending legs in stato-dynamic mode, inertial exercises on a trampoline or barefoot.

Goals and objectives of stage III:

1. Help increase muscle strength, power and endurance without pain.
2. Promote a gradual return to sport-specific functional activities.
3. Ability to run normally.
4. Achieve full flexion and extension in the knee joint.
5. Achieve muscle volume of the diseased leg equal to the muscle volume of the healthy leg. The difference in volumes can be no more than 20%.
6. To form the correct motor stereotype of landing after jumping by performing plyometric exercises with and without interference.

After two weeks of doing the exercises strength training equipment the patient undergoes a functional test to determine the readiness of the operated limb for running and jumping exercises.

An example of a stage III exercise aimed at developing the quadriceps femoris muscle in the static-dynamics mode “Leg extension while sitting in a machine.”

INITIAL POSITION:

Sitting, your back is straight, your lower back is pressed against the back of the machine, your shins are firmly resting on the bolsters, your knee joint has an angle of more than 90 degrees, your hips do not extend beyond the seat.

DOING THE EXERCISE:

1. Bend - straighten your legs at the knee joint for 30 seconds. During this time, you need to have time to do 20-24 repetitions. There should be 3 such approaches. Rest between sets for 30 seconds.
2. The movement should be uniform (without jerking).
3. A burning sensation in the muscle is an indicator of the correctness of the exercise.

Stato-dynamic training is performed twice a week, one training is tonic in nature, the second is developmental. After a few weeks, if the leg test is positive, we begin running and jumping exercises. The goal of following a running and jumping program is to prevent recurrence of the injury. Quite often, repeated injury occurs due to the inability to land correctly after a jump; an incorrect motor pattern in running can also lead to swelling and pain in the knee joint. About how to properly alternate strength and running training Your rehabilitation therapist will tell you.

The structure of the knee joint. Meniscus damage. Cruciate ligament rupture