Setbacks are Temporary

When my knee first dislocated, I had no idea when I would be able to get back to doing things I enjoyed, one of them being strength training. Strength training is more than just trying to look your best, its about all the positive benefits it has on our body: increases bone density, stronger muscles around your joints provides better support and stability, blood sugar control, reduces stress and anxiety…the list goes on!

Realizing I couldn’t do a lot of the things I did before felt like a real bummer. But what I do know, is that we all have a moment in our lives where things don’t function like they used to. Give yourself grace, be patient with where you are. A setback isn’t the end. Do what ever little you can, it may not seem like its doing much, but every little bit adds up.

This leg routine focuses on machines, where I can control the stability rather than free weights, and only took 30 minutes out of my day. Great for busy, on the go people! And remember, just do your best no matter how small the start, because your best is all you can give.

Leg Press

4 sets, 8-12 reps

Leg extension

4 sets, 8-12 reps

Leg curls (seated or lying)

3 sets, 8-12 reps

Leg Adductions

4 sets, 12-15 reps

Leg Abductions

3 sets, 12-15 reps

NOTE: The ones I did 4 sets on is specifically tailored to my knee situation, the doctor and physical therapist told me I needed to build up my quads and inner thigh muscles to help stabilize my knee and keep it in place. Don’t be afraid of making it your own, remember to have fun!