UNIT: 42 Two Weeks Fitness Training Programme ASSIGNMENT 2

UNIT:42

TWO WEEKS

Fitness Training Programme:

Week 1:

Monday – SING LEG STANCE   “Stand on one leg. Try to aim 30 seconds.

Then repeat with the other leg. Repeat 2 times each leg”

                                                     

Tuesday – KNEE FLEXION “Lie on your back/sat up with your legs out straight. Bend on knee as comfortable as you can then straighten it out slowly. Repeat 10 times on each leg. 3 x daily.”

Wednesday – STRAIGHT LEG RAISE “Lie on your back. Lift your leg off the bed a few inches and point your toes up towards the ceiling. Hold for 3 seconds, then slowly lower it back down.”

Thursday – LEG LIFTS “Keep your top leg straight and bottom leg bent. Keep your hips pointing at the ceiling. And your foot parallel to the floor. Lift your top leg up, hold for 5 seconds then slowly lower down. Repeat 3 sets to 10 repetitions.”

Friday – LAY ON BACK LEG PEDAL

Week 2:

Monday - GLUTE BRIDGE AND KNEE EXT “With your knees bent, lift, your hips up. Hold for 3 seconds and slowly lower. Repeat 6 times, then... With both hips in the air, straighten one leg out lifting the heel off the floor. Hold for 3 seconds, lower, and then repeat with the opposite leg 5 times on each leg.”

Tuesday - SIT TO STAND “Sit down slowly pushing your bottom out as far as possible. When going from sit to stand, stand up pushing through your legs. Do 10 repetitions as it gets easier.”

Wednesday – WALL SLIDES “Stand with your back against the wall, feet shoulder width apart. Ensure your weight is equal left and right. Flatten your back gently against the wall. Slowly slide down the wall a short distance, hold 3 seconds and come back up. Repeat 5 times.”

Thursday – GLUTE BRIDGE (PROGRESSION FROM 2 LEG BRIDGE) “Lie on your back with knees bent. Extend one leg, push through your heels to lift your hips off the floor. Try to keep your hips level. Remember to keep movements controlled and slow.”

Friday - WEIGHTED HIM ABDUCTION “Lay on your left side with your knees and hips straight, place a pillow between the knees. Slowly lift the right leg up a short distance hold a few seconds and return to the start position. Do it 10 times.”

In October 2015 I got injured while dancing in my Musical Theatre class, I landed awkwardly and felt immediate pain and swelling. I go seen by a Fractured Clinic and I got placed in a hinged brace which later on got requested with a MRI Scan.

On the examination it shows that I have a lower limb alignment adding on with a very mild effusion. I had some medial tenderness which was mainly over the medial femoral condoyle.

The MRI reports no definite tear within the meniscus however there was altered signal, which was the ACL was intact. This then commenced the referral on physiotherapy.

After starting physiotherapy it has helped with being able to move the knee as before it was a huge struggle to, although my knee has a full range of motion and the joint is stable however there is a patellofemoral pain and the McMurray is not substantial for the medial meniscus, the apley is still negative.

The MRI reports a small loose body in the anterior aspect of the trochlear notch. As discussed with my Orthopaedics there is an option of arthroscopic removal of this loose body. As a dancer I do refuse to have a surgery, as I tend to think it will disturb my future in dance but on the other hand I do often suffer from the pain within my knee especially while walking for a long distance or at a shift at work.

My strengths are the easy movements of my walking; I am now able to join in the physical warm ups that take place during my dance lessons at the very start. I’ve overcome from my injury is that my joints are stable and I am able to walk a lot better compared to before when I use to limp while attempting to walk. I no longer need to use my brace and crotch as my knees swelling has reduced and no more slanting to the left.

My weakness is the amount of pain I still feel from day to day. I find is extremely hard to do ballet as my quads are not as strong as it uses to be. My muscles are very weak as I can clearly see that the skin around it seems to soft and stretchy in a way, doing stances on the injured leg is always a huge challenge for me as I always eventually feel pains, a burning sensation and instability.

So therefore a way of improving is by doing those fitness’s which Is stated above is to help with my injury and to get healthy naturally and fast. These exercises that I am doing is to help with my muscle growth which is something that takes long to gain after an injury as your knee has been at rest for a long period of time.

The two fitness training I picked was Rehab (In the gym) and swimming twice a week.

I can now truly say that the fitness plan has been massively effective as from now on I witness less pain in my knee, the soft tissue and tenderness of the skin has been replaced by strong muscles which is due to the ‘wall slides’ and the ‘leg stances’ demonstrated in my fitness plan.

I am now able to join some dance lessons including urban dance unit and only the ballet warm up exercises, as before I never was allowed to participate as I had a weak knee which could become worse and I continuously was experiencing pain even while sitting down.

The practice was very safe indeed as I use to see my physiotherapist once every two weeks who would demonstrate to me how each exercise were done. I was also always told I shouldn’t push to hard if I start feeling immediate pain while doing the exercises although if the exercises become easier I should double the amount of reps or repeats being done.