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Getting Started After Injury
Getting Started After Injury
12/9/12 10:34 PM
Hi. I'm new here and am recovering from an injury still. I had a patellar tendon rupture in December of 2008. It will be 4 years on the 24th and still do not have the proper function of my knee. I would like advice on how to continue to strengthen it and help regain my range of motion. My range of motion is limited due to my knee and my good knee is being overused and also has begun to ache. I feel like this is my last chance at really changing things, as now it feels as though I'm doing damage to my joints.

Anyone have any suggestions for someone who is capable but limited in movement? I can walk, but floor exercises are slightly more difficult and running/jumping is impossible at this point. Ideally something that would help strengthen the knee? Oh, I also can't kneel as it is very painful due to the wire holding the tendon together.

Thanks in advance.
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RE: Getting Started After Injury
12/10/12 11:56 AM as a reply to jerseygamergirl.
Hi Jersey,

I would do a post injury rehab program for your legs. You have your upper body, so you can pretty much do anything with your arms, back, and chest. As far as your probably have developed a lot of muscle imbalances over the last few years due to compensations factors relating to the knee injury.

Step 1 - Corrective stretching for all leg muscles. I would use a foam roller several times a week to work out the knots in your legs, hip complex,etc...

Step 2 - Work on balance and stabilization training. This will help with proprioception, stabilizing the joints in your knees and supporting muscles groups. This will also help to get rid of any synergistic dominance ( supporting muscles taking over ) that might cause another injury.

Step 3 Begin implementing strength training into your workouts. You need to re-strengthen the surrounding leg muscles,(abductors, adductors vastus mediales, quads, hame, hip flexors, calves, tibialis ).

It might be a little while before you can attempt any high-intensity training, but this should get you moving in the right direction.

Best of luck!

In Health,
Coach Jeff
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