--Index--

Body-Building And Knee Rehabilitation Journal

Massage

-Underside of the feet
-Calves
-Popliteus (back of the knee)
-Hamstrings
-Iliotibial band
-Gluteus medius and maximus
-Quadriceps (Rectus femoris, vastus lateralis, vastus medialis)
-Tensor fascia latae
-Adductors
-Patellar Tendon Cross Friction Massage

Mobility

Foot Strengthening

-Parted toe lifts
-Short foot
-Toe curls
-Abduction
-Adduction
-Single toe: raises, bends, curls, resistance band bends

Knee Strengthening

-Wall sit (progression: banded wall sit, spanish squat) (4x45)
-90° squat (progression: lifted toes/heels, dumbbell squat) (4x15)
-Single leg popliteus focused squat (4x5)
-Bulgarian split squat (4x5)
-Single leg calf raise (4x10)
-Banded glute bridge (4x15)
-ATG split squat (4x1)

Stretching

Focus on squats, calves and hamstrings

Workout Routine

1. Push
2. Rehab
3. Rehab
4. Rest
5. Pull
6. Rehab
7. Rehab
8. Rest

Insert lower body days at 3. and 7. when painfree

Desired Split

Low load. 4x12 until increase. Increase only one factor at a time. Stop when p.

Push

-Butterfly (5 to 10)
-Chest press (5 to 10)
-Dumbbell side raise (to 2,5)
-Dumbbell shoulder press (to 2,5)
-Triceps rope pulldown (to 15)
-Crunches

Pull

-Lat pulldown (to 35)
-Rowing machine (10)
-Butterfly reverse (5)
-Biceps rope curl (to 10)
-Forearm cable curl (5)
-Back extension (lower back focused) (0)

Lower Body (Desired)

---ATG split squat
---Spanish squat
---Single leg popliteus focused squat
-Dumbbell squat
-Glute Bridge
-Bulgarian split squat
-Romanian deadlift
-Cable kickback
-Abduction machine
-Adduction machine
-Single leg calf raise

Possible Entry Point to Desired Lower Body Workout

---ATG split squat
---Wall sit
---Single leg popliteus focused squat
---90° squat
---Banded glute bridge
---Bulgarian split squat
-Romanian deadlift (no weight)
-Kickbacks (no weight)
-Banded hip abduction
-Adduction machine (minimum weight)
---Single leg calf raise

Do not stick to rehabilitation schedule. Take very slow. Immediately stop whenever p. occurs.

P. Diary

Let p. be your guide

November

23
3 - first rehab program day
6 - lying in bed for several hours
24
5 - sleep
3 - rehab program
4 - out
25
3 - sleep
2-3 - rehab program
3-5 - walking all day
1 - foam rolling
26
3 - sleep
1-3 - foam rolling and lotus seat
5 - morning
2 - resting
2-5 - working
4 - evening
27
1- sleep
1 - rehab program
3-5 - walking and resting
5 - desk work
2 - massage
6 - evening
28
1-6 - sleep (sleep deprivation)
1 - rehab program
7 - getting ready and auction work
3-4 - nap
3-5 - work at home, university, desk work
29
1-2 - sleep and chilling
1 - rehab program
2-4 - work
1-4 - out
30
2-5 - sleep
1-3 - day

December

Side Notes

-Self diagnose and google everything
-Do not talk to doctors
-Alexandertechnique and sleeping position
-Less walking, more biking
-Let p. be your guide
-Low load
-Healthy, nutritious, high protein, anti inflammatory diet
-Avoid sleep deprivation