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Group: Injuries & Rehabilitation

sprained knee ligaments

MCKYDmiddies77 Posts: 5 Joined: 2002/01/14	2002/01/15, 01:28 PM hey everyone. im just seeing if anyone knows some good exercises to strengthen a bad knee injury. i have sprained MCL and whatever the ligament on the outside of the knee is and some torn meniscus. i need to strengthen it for the 2002-2003 football season. i am a running back and outside linebacker so if you could help i would very much appreciate it.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/01/15, 02:19 PM First, welcome to ft! Have you cleared with your doc to proceed with rehab of your knee? If so, you can try some basic (non-weight) exercises like duck walks, jumping jacks and skip rope. Then, when you feel your knees are ready for weight training, you can do some leg presses, extensions and maybe even squats. It usually takes a little more time for knee injuries to heal, so don't jump into weights right away...take it slow. Hope this helps...good luck.
balwa_m Posts: 1 Joined: 2002/01/04	2002/02/02, 12:38 PM hi i had an operation in my knee to fix to legaments and to repaire the cartlidge it was realy sirous injurie now i am doing exercice with some one professionale i do pysicale theorapy mabee it will help if any body want 2 know any other thing mail me i will be happy to help u (i am sorry if there is any mistaked but english is not my first languge) good luck every body
ltroisi Posts: 764 Joined: 2001/11/06	2002/01/15, 08:43 PM hook your foot under a stable object(like a desk, couch etc) keep your leg straight, now contract the knee and hold for 5-10 sec. release repeat 10 times. Slowly build up to 20-30 seconds. This takes time but can do it in front of the TV or whatever. Make sense? Its an isometric exercise.Got this from a orthopedic Dr when I injured my knees.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/01/16, 03:02 AM I wouldn't recommend doing jumping jacks right ahead. It's true that it's without other weight than you but your knee is not sure of staying in the axe and you can hurt yourself even more. Good advice from ltroisi. Also do the presses (unilateral), lots of. Don't use any knee bandage, but don't take too heavy to start with. I also wont recommend the leg extension to start with since they also can stress too much the joint. Wait a little and do them later. Also later you can start with the squats. Don't take heavy and make sure of correct method. Luck to you! -Nina
MuscleRage Posts: 203 Joined: 2001/12/09	2002/01/17, 03:43 PM Hey Rob!!!!Try using PowerFlex....check it out on nu-care.com. It works!!
roni0906 Posts: 1,008 Joined: 2002/01/24	2002/02/06, 07:07 AM I would try swimming, it won't put any stress on your knee but it will help to stregthen any body part. Plus it is a good cardio workout.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/02/07, 05:33 PM Good advice, roni. This is a very good, low-impact, cardio exercise that will help strengthen the knees.
cdrex Posts: 1 Joined: 2004/05/03	2004/05/03, 08:51 AM Hi, I was diagnosed, four weeks ago, with a sprained mcl. Its not getting any better and wakes me up every night with pain. I have to walk my dog every morning which probably doesn't help but do you think its more then a sprain? it hurts so much!
tyshell Posts: 1 Joined: 2004/07/27	2004/07/27, 04:02 PM Well, I stressed my right knee out in a bike accident, the recovey was painful at first and i go back up walking nearly a month later. with no after care. and now 2 years later it is poping and cracking and sore when it rains, not to metion the re-injures to my right knee do to the jumping jacks, squats,and wearing tight shoes(one NiTe):) I wanna lose weight and tone and strengthn up my leg...:surprised: