It's been well researched and documented that Isometric Loading the tendons can aid an injured area. The Spanish squat is pretty much a reverse wall sit done by hooking a band behind the knees. Your quads and even glutes will definitely feel this. Try 5sets of 45s if that's too much begin at the 30s. Never neglect all phases of muscle contraction concentric, eccentric, and isometric. a


1)With Pain and Injury. Always remember Reassurance to assess the situation and never freak out. Learn how to get small wins to introduce movements and exercises that don't piss off the injury.

2)It's useful knowing that if there is a weight issue as in how much you are lifting you can always drop down until you find something tolerable, pain-free, and with a full range of motion.

3) Figure what position hurts and where specifically and then remove that part of the motion. If it was a squatting exercise and your knee hurts at the bottom of the movement then you can opt-out for pin Squats or box squats. In essence, adjust your range of motion


4) Lastly, exercise selection is key finding exercises that do not hurt brings us back to reassurance and self-efficacy.
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#physcialtherapy #kneerehab #isometrics

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