How to Work out With a Knee Injury
Follow the RICER rule., Manage the formation of scar tissue in your knee., Restore the function of your legs by being active., Perform balance, coordination, and proprioception exercises to restore function of the nervous system to the damaged...
Step-by-Step Guide
-
Step 1: Follow the RICER rule.
As soon as the knee injury occurs (for an acute injury) or becomes apparent (for a chronic injury), follow the RICER rule: "Rest" it, "Ice" it, "Compress" it with bandages, "Elevate" it and get a "Referral" from your doctor to visit a specialist. -
Step 2: Manage the formation of scar tissue in your knee.
Injuries often produce scar tissue, which can hamper movement and become painful if not treated.
See a physiotherapist or sports massage therapist for treatment such as ultrasound and heat therapy, as well as massage therapy. , You need to enhance the circulation in your legs to increase the blood flow, so nutrients can get to the injured area and waste products can be removed.
You should focus on regaining your range of motion, as well as your strength and power, endurance, balance and proprioception.
Start with simple leg bending and straightening exercises, followed by gentle rotations of the legs.
After 14 to 21 days, depending on your progress, build up to slightly more intense leg stretching exercises and isometric exercises, such as pressing the ankle or the foot against a wall.
When you're ready for more strenuous exercises, use the weight machines at a gym to strengthen your legs.
The leg curl machines and leg extension machines are an excellent way to build the strength in the muscles surrounding your knees.
Work with a certified personal trainer to do exercises with free weights. , You can use balance disks, balance trainers and Swiss Balls.
You can also start with the training drills used in your sport such as light sprints and jumps. , Low impact cardio can be swimming, cycling, rowing, or the elliptical trainer.
Always warm up and cool down for 5 minutes, and follow each work out with some easy stretches. -
Step 3: Restore the function of your legs by being active.
-
Step 4: Perform balance
-
Step 5: coordination
-
Step 6: and proprioception exercises to restore function of the nervous system to the damaged tissue in your knee and the surrounding areas.
-
Step 7: Perform low impact cardio to help strengthen the muscles around the affected area and build up endurance.
Detailed Guide
As soon as the knee injury occurs (for an acute injury) or becomes apparent (for a chronic injury), follow the RICER rule: "Rest" it, "Ice" it, "Compress" it with bandages, "Elevate" it and get a "Referral" from your doctor to visit a specialist.
Injuries often produce scar tissue, which can hamper movement and become painful if not treated.
See a physiotherapist or sports massage therapist for treatment such as ultrasound and heat therapy, as well as massage therapy. , You need to enhance the circulation in your legs to increase the blood flow, so nutrients can get to the injured area and waste products can be removed.
You should focus on regaining your range of motion, as well as your strength and power, endurance, balance and proprioception.
Start with simple leg bending and straightening exercises, followed by gentle rotations of the legs.
After 14 to 21 days, depending on your progress, build up to slightly more intense leg stretching exercises and isometric exercises, such as pressing the ankle or the foot against a wall.
When you're ready for more strenuous exercises, use the weight machines at a gym to strengthen your legs.
The leg curl machines and leg extension machines are an excellent way to build the strength in the muscles surrounding your knees.
Work with a certified personal trainer to do exercises with free weights. , You can use balance disks, balance trainers and Swiss Balls.
You can also start with the training drills used in your sport such as light sprints and jumps. , Low impact cardio can be swimming, cycling, rowing, or the elliptical trainer.
Always warm up and cool down for 5 minutes, and follow each work out with some easy stretches.
About the Author
Rachel Griffin
Professional writer focused on creating easy-to-follow home improvement tutorials.
Rate This Guide
How helpful was this guide? Click to rate: