Looking for a few good ideas

[Hardball]

Good Morning, the topic is rehabbing a Knee.

I injured my knee a year ago and decided against surgery. The ortho said to do squats and lunges but NO extensions. I am walking fine but training (judo +karate) in a heavy knee brace. I also use ice therapy. This morning was my first day doing squats and lunges. I did 3 sets each for 15 reps with light weight. The knee seemed to respond instantly; feeling better. Is that possible? Anyone want to share their rehabb story?

[bigred389]

Depends on just how you injured it but it's certainly possible.

I had a running injury aggravated by weak quad muscles, so doing squats and lunges was exactly what I did to rehab it.

[Hardball]

I took 4 or 5 roundhouse kicks to the outside of my knee from an overzealous 18 year old kid.

[Hardball]

Depends on just how you injured it but it's certainly possible.

I had a running injury aggravated by weak quad muscles, so doing squats and lunges was exactly what I did to rehab it.

How did your knee respond? How soon did you see results?

[Tom Yum]

I took 4 or 5 roundhouse kicks to the outside of my knee from an overzealous 18 year old kid.

Take it easy on that leg, bro. Use tigerbalm overnight to ease some of that soreness and use ice at other times to reduce swelling.

You might try light swimming to keep that leg working without too much impact.

PS - thai kicks work

[Hardball]

Take it easy on that leg, bro. Use tigerbalm overnight to ease some of that soreness and use ice at other times to reduce swelling.

You might try light swimming to keep that leg working without too much impact.

PS - thai kicks work

Yea, those are my two first aid miracles tiger balm and ice. Have you ever tried epson salt with wintergreen alcohol?

I've been doing squats and lunges 2x a week for about 3 weeks and I gotta say, they really are working wonders. I hope I am not being premature in my self diagnosis.

[DickHardman]

riding one of those stationary bicycle machines could help strengthen your knee.

[Hardball]

PS - thai kicks work

This particular Lad just used Japanese Jujitsu Roundhouse kicks. Ouch

[>:)]

I don't wanna be responsible for giving advice that would put your knee to rest eternally lol, so run it by your doc first, but I do a lot of duckwalking which really helped out my weak knee joints. I used to be really bad i had to slowly squat myself down holding onto something just loosen them every day and even then they'd snap crackle and pop, but duckwalks have helped alots o far. It's where you squat down all the way so you are on the balls of your foot, and then just walk around like a duck, back, forward, left, right, not bringing the body up at all. But yeah run it by your doc before you try that one out.

[Hardball]

I don't wanna be responsible for giving advice that would put your knee to rest eternally lol, so run it by your doc first, but I do a lot of duckwalking which really helped out my weak knee joints. I used to be really bad i had to slowly squat myself down holding onto something just loosen them every day and even then they'd snap crackle and pop, but duckwalks have helped alots o far. It's where you squat down all the way so you are on the balls of your foot, and then just walk around like a duck, back, forward, left, right, not bringing the body up at all. But yeah run it by your doc before you try that one out.

A lunge is practically the same thing with weights and going forward.

[>:)]

a lunge is flatfooted, works the quads and hams. Duckwalk, and strengthens the knee and ankle joints and is like staying in the bottom of a hindu squat. They work different things.

[Hardball]

Thanks but the Ortho told me to do squats and lunges.

[Maxx]

A couple things that I could recommend as a personal trainer and sports conditioning specialist are proper alignment and core stability.

70% of all knee injuries come from a weak core. begin by educating yourself about core stability particularly in the lower hip area. Perform a basic assessment on yourself. Go into a shallow 1 legged squat and watch where your knee goes. If it extends directly over the toes you have an balance between your abductors and your adductors and they should be strengthened equally to maintain stability. However, if you knee buckles inward during the squat the abductors in your outer hip need strengthening while your inner thighs need to be stretched. The opposite is true if the knee buckles outwards.

The knee itself cannot really be strengthened. It is held together primarily be ligaments and ligaments do not heal. If you injure one you're done... go see a surgeon. The best thing that you can do is to strengthen the muscles around it such as the hamstrings and the quadriceps as your Ortho told you to do. Just make sure that as you perform your exercises you keep the knee, foot and thigh in perfect alignment with each other and never allow the knee to extend past the toes during your squats. Keep it directly above your heel if you can.

[jubaji]

Why not just go get the surgery?

[Hardball]

Cause I'm a wuss and the recovery time is too damn long. Besides the lunges and squats are working wonders. It feels fine now.