Recovering from a knee injury

uneik3
uneik3 Posts: 68 Member
in Fitness and Exercise
I fractured my knee three months ago and had it braced for a while. I'm slowly getting back into run/walking intervals, stretching and weight training it, but I found that it hurts if I run a little too much or lunge too deeply. I figure knee injuries are pretty common, so there have to be plenty of you out there. Do any of you have any exercises that helped you recover and increase your range of motion that you'd care to share? Thanks!

Replies

  • Hexahedra
    Hexahedra Posts: 894 Member
    Try Yoga, it's a relatively gentle way of increasing your range of motion.
  • djkronyx
    djkronyx Posts: 77 Member
    If you were in a brace for awhile I would think you lost some functional strength in the stabilizing muscles around your knee (quads and hamstrings) which in turn makes you prone to re-injury and further damage. I would recommend LIGHTWEIGHT seated leg extensions and leg curls. Do this and slowly build up the strength in your knee with increasing weights. I've had knee surgery and am speaking from experience!

    Best of luck!
  • uneik3
    uneik3 Posts: 68 Member
    Thanks for the tips!
  • DesdemonaRose
    DesdemonaRose Posts: 190
    I also have knee problems, they seem to run in the family. I went to a physical therapist and she watched me do some exercises. She determined that part of my problem was having legs with uneven muscles. My thighs were really weak. She gave me exercises but I decided to just do my own. I ride a seated bike with as much reistance as I can stand without my legs giving out and I do yoga. I have had huge improvements. I hurt my knees pretty bad about 4 years ago and I couldn't do anything with them for a good year. They were still sensitive two years later. After the biking/yoga mix I have noticed a huge improvement.

    Good shoes are a must too, if you are not already buying good shoes. I instruct, which requires a lot of standing, and have requried uniform shoes (military) so I bought the Dr. Sholls inserts for those. I went for the expensive ones where you stand on the machine, and they do work really well. Standing all day doesn't bother my knees anymore and good running shoes means I can run longer without feeling it. If you want to run I'd recommend slowly building up on that as well, like dj recommends for weights.

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