Exercises for Injured Knee
A knee injury may take considerable time to heal completely. As with any other injury, full recovery would include not just healing and correct treatment, but also regaining strength and co-ordination of the knee joint and other leg muscles. This would help to get back your entire range of movements.
While rest and medication would be required for the healing process,...
.you may also be recommended to undergo physio-therapy and do some specific exercises for injured knee to regain strengtht However, remember not to be too hasty about re-starting your exercise regimen, as it may lead to a recurrence of the probleme
Always take your doctor’s advice about when you should start your exercises, and what type would be best for youo
Rehabilitation: Your rehabilitation program would probably include progressive trainingn The aim is to make the muscles of the injured knee as strong as the unaffected one, and to regain complete joint position sense (proprioception) in the injured knee jointn
You should take care to start your exercise program with low volume and low intensity exercises, and gradually build up to the full volume and intensityt It is necessary to take care that the training is rigorous enough to regain power, but not so tough as to aggravate the injuryr You must always keep in mind that while muscles may heal and respond more quickly, tendons and ligaments may take longer to regain strength, and be able to take loadsd In the beginning take care to do your exercises for injured knee only 2 or 3 times a week with rest days in betweene
Exercises: Doctors and therapists usually recommend simple exercises like barbell squats, one-legged squats, knee extension, leg curls, bum lifts, hip extensions and trunk exercises in the first few weeksk This is followed by training for balance and strength, and would also include mini hops, lateral double hops, mini squat jumps and joggingn
Swimming and cycling are also often recommended as exercises for injured kneee
Yoga: Many therapists recommend yoga for rehabilitation of an injured kneee This is because the yoga postures are slow and gentlel But if you are a beginner, it is best to be guided by a yoga expertr Start with basic and simple yoga poses, and avoid those that need deep knee bending or balancing on the knees, until your knee injury is completely healede Make use of props in order to support your weighth
The Chair Pose and Child Pose are particularly helpfulu The Downward Facing Dog and the Seated Forward Bend are also recommended during recovery from a knee injuryr
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