Long term injury recovery.

FaerieCae

Looking for a little bit of advice. I injured my knee about this time last year, it was a meniscus tear (cartilage in the outside of the knee) due to falling at roller derby. So I have basically been unable to exercise for most of the past year due to the injury. Anytime I did cardioit would ache like a SoB within 5 minutes on the elliptical and any heavy lifting was out. I had surgery in August to repair it, on the last day of wearing my brace (6 weeks) I managed to slip and fall, the brace completely folding under me and ripped out half my repair.

So from September till now I have been slowly recovering, doing physio etc. Ive finally been given the ok to start doing a few weight bearing exercises. Ive been doing Zumba (badly) but during a session I can feel it starting to ache again, usually after about half an hour. I also do yoga.

Im terrified Im going to go too far and rip it out completely again. I just want my strong body back
Anyone have any tips for the road back to strength after an injury?

jemhh

It seems like easy exercise such as walking or swimming would be good to start with. Yoga seems good too. Zumba has you twisting around, right? I think I'd wait before doing that.

FaerieCae

Yeah, I've been skipping the twisting bits with Zumba. Thank you...swimming sounds good.

star1407

How about water aerobics? My hubby injured his knee and he can't use a regular exercise bike, but he's fine on the recumbent. Yoga or Pilates Also www.nerdfitness.com has some great body weight exercises that might be good for you

TaraTall

Sucky deal, girl. I just had a partial ACL tear in May and they won't do surgery because it isn't 'bad enough'. So they fashioned me with a brace for $1600 and told to be on my way.
My advice is to not let the injury control you. Obviously you're not that confident in it given the history and I can't blame you. I agree with swimming and yoga. Also, slowly - SLOWLY- start strengthening the muscles around your knee - Quads, hamstrings, calves, etc. One of the saving graces for me was using a bosu ball and just standing on it at first (first both feet, then one at a time) then squats, and then turning it over so it's more wobbly. The micro adjustments help with the teeny supportive muscles.

Did you get another brace from the doc?
Also, it is likely that it WILL be sore for awhile. Use a little anti-inflammatory and don't forget to ice afterwards - especially if you're noticing swelling and pain.
And be sure your footwear is adequate.

Good luck and sorry for your situation!