A surprising amount of locals have been out of action with knee injuries of late. Bruce, Ben Rueth, and Cavie to name three. As discussed in ‘A wise way to lead your life’ with any injury half the battle is psychological. Easier said than done, but if you can be proactive about your recovery you have a much greater chance of a faster, more successful rehabilitation. It’s easy to give up and come back to early through frustration. Instead try to focus on strengthening other areas of your life. Become more determined and focus on Diet) stretching, rehab exercises, techniques/tactics, and reading.
Obviously a knee rehabilitation programme depends on the individual as each injury is different in type and severity. Recovery should be supervised by an experienced, certified physiotherapist. However there are three general rehabilitation stages to follow:
1. Protect the knee joint and reduce inflammation.
2. Stretch – Increase range of movement around the joint.
3. Strengthen muscles surrounding knee to protect it.
PRICE – Protect, Rest, Ice, Compression, Elevation. In the beginning stages of an injury it is important to reduce swelling and then restrict movement (strap). Apply ICE for 10 minutes every 2 hours and take anti inflammatory tablets to reduce inflammation.
STRETCH – Mild discomfort is acceptable but do not perform any movements that cause you pain.
Before any weight bearing exercises gently increase the range of movement around the knee and hip joints. Examples:
• Hamstring stretch. On each exhalation pull on the band or towel
to increase the stretch. Hold each leg for 1 minute.
• Knee circles – Lie on your back and tuck your good knee into your chest. Extend your other leg. Circle your leg 5 times one way and then the other. Repeat but lying on your side.
•Quadriceps stretch – perform a simple static quadriceps stretch keeping your knees together and pushing your hips forward.
• Perform Low impact cardio. Cycle and Swim. Avoid anything that is high impact or includes rotation.
• Build up muscles surrounding knee joint. When injured your muscle fibres can quickly decease in size (atrophy). To decrease the burden on the knee joint work on quadriceps, Hamstrings, adductors (Inner groin) and abductors (Outside of thigh).
• Quadriceps contraction
Using a towel gently push your ankle downwards and contract your quadriceps isometrically for 10 seconds. Repeat 3/5 times.
• TV Leg Extensions (With ankle weights or Swiss ball if available)
Whilst relaxing in front of the TV slowly extend and flex the knee joint to build up the quadriceps to support your knee.
• Squats (Double leg)
Squat into your heels and progressively increase the depth of your squat by bringing the thighs as parallel to the floor as you can. Imagine you are sitting back into a chair, keep your head and chest up and avoid flexing the hips. Your knees should not come in front of your toes.
• Squat (Singe leg)
Perform a one legged squat as deep as you can into your heel. Progress using equipment such as the ‘hedgehog’ for propriception to engage all synergist muscles around knee joint. For 1 on 1 rehab with specialist equipment see Bayfitness.co.uk/PersonalTraining
• Step Ups – use your stairs or a step and slowly increase the speed of your step ups. 100 Forwards and then 50/50 sideways (lateral)
• Hamstring reverse curl with Swiss ball
Only to be performed in final stages of rehabilitation. Push your hips up and pull the ball in towards your buttocks and extend. Avoid rotation and perform movement slowly and with control.
• Lunge pumps
• Hops – Forward and back and Lateral. Perform to strengthen ligaments during final stages of recovery.
If you need any help or further advice ring Bay Fitness on 07583330239.
HAPPY NEW YEAR!