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  • Meniscus Injury 3

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    Jomari Servano
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    The document provides instructions for a 4-exercise meniscus injury rehabilitation program from ExorLive.com. The exercises include one-leg jumps in a circle, eccentric one-leg knee bends, one-leg diagonal walks, and jumping lunges. For each exercise, the recommended number of repetitions and sets is provided. Minor pain during the exercises is expected but should decrease within 15 minutes; otherwise, a lower intensity should be used for the next session.

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    The document provides instructions for a 4-exercise meniscus injury rehabilitation program from ExorLive.com. The exercises include one-leg jumps in a circle, eccentric one-leg knee bends, one-leg diagonal walks, and jumping lunges. For each exercise, the recommended number of repetitions and sets is provided. Minor pain during the exercises is expected but should decrease within 15 minutes; otherwise, a lower intensity should be used for the next session.

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    © All Rights Reserved
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    91 views1 page

    Meniscus Injury 3

    Uploaded by

    Jomari Servano
    The document provides instructions for a 4-exercise meniscus injury rehabilitation program from ExorLive.com. The exercises include one-leg jumps in a circle, eccentric one-leg knee bends, one-leg diagonal walks, and jumping lunges. For each exercise, the recommended number of repetitions and sets is provided. Minor pain during the exercises is expected but should decrease within 15 minutes; otherwise, a lower intensity should be used for the next session.

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    © All Rights Reserved
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    of 1

    Delta fitness

    Meniscus Injury 3
    By: ExorLive Content Publisher

    Increased pain during execution is OK, but this should be minimal after about 10-15 minutes. If the pain continues
    after 15 minutes, it is recommended a lower intensity the next time the program is executed.
    https://exorlive.com/video/?culture=en-US&ex=8655
    1. One Leg Jump in Circle, Both Ways
    Stand on one leg on a mat with your hands in your side.
    Do a 90 degrees jump on the mat and continue jumping
    till you have jumped all the way around yourself. Then
    jump 90 degrees in the opposite direction and continue
    till you have jumped all the way around yourself again.
    Reps: 5 , Sets: 2

    https://exorlive.com/video/?culture=en-US&ex=8351
    2. Eccentric one-leg knee bend
    Stand on the floor with a hip-width distance between your
    legs. Knees and toes are pointing forward. Lift up one
    leg. Do a knee bend on one leg, and press up with both
    legs.
    Reps: 5-10 , Sets: 2

    https://exorlive.com/video/?culture=en-US&ex=8242
    3. One-leg diagonal walk
    Stand on one leg with bended knees and arms. Bring the
    opposite arm and leg forward and back, as if you were
    doing cross-country skiing.
    Reps: 15 , Sets: 2

    https://exorlive.com/video/?culture=en-US&ex=8818
    4. Jumping Lunge 3
    Start in split squat position. From this position, jump up
    and move your feet, so you land on the floor with the
    opposite leg in front of the other. In this exercise, it is
    important to keep your upper body straight and that the
    strength in the jump moves upwards. Knee stability and
    control is important to avoid valgus collapse in your knee.
    Reps: 10 , Sets: 2

    ExorLive.com 8/9/2019 @ 3:39 PM Page 1 of 1 Show video

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