Working By Helping Cover Their a Knee Injuries

 

3 Exercises for Meniscus Injuries Huntington Beach CA

Video taken from the channel: Performance Place Sports Care & Chiropractic


 

Cardio workout on a chair 1 (for people with bad/weak/injured knees)

Video taken from the channel: Olga Kobzar


 

20 Minute Seated Strength & Cardio Workout | For lower Body Injuries | Follow Along

Video taken from the channel: Puzzle Fit


 

How To Workout and Train Around A Knee Injury

Video taken from the channel: Total Fitness Bodybuilding


 

Knee Meniscus Tear Tests and Exercises for Full Recovery

Video taken from the channel: Precision Movement by Eric Wong


 

How to Work Out with a Knee Injury

Video taken from the channel: Heidi Powell


 

How Do I Exercise An Injured Knee?

Video taken from the channel: Bob & Brad


“Knee injuries obviously limit what you can do at the gym, but there are still tons of exercises available to you,” says Martin. “Usually I will focus on the upper body, especially seated and supine work. You can work your chest, arms, back and more with dumbbells and machines, all without putting pressure on the knees.”. If a knee injury required surgery, you might need to wait a bit to get into the water, but once you’re cleared, swimming can be a mentally soothing, low-impact workout to try. Discover how to start swimming to reach your fitness.

How to Do Leg Workouts with Knee Pain. Knee pain can prevent you from performing well during your exercise session. start with Step 1 below if you want to get quality time in the gym working out your legs even if you have knee pain. Steps. Part 1 and some push ups to get your body prepared for your actual work out. Here’s what a warm-up.

” Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some. Here’s a quick 15 min HIIT workout that’ll keep you fitter and may even heal your hurts. 1. Warm-up with a couple laps of light swimming.

2. Freestyle swim for 30 seconds (high intensity) 3. Light swim or walk in water for 1 minute. 4. Repeat steps 2 & 3 nine more times. Compress your knee. Put an elastic bandage, straps, or sleeves on your knee to control swelling. Raise your knee on a pillow when you’re sitting or lying down.

Ice: Using ice is still the best way to treat an acute sports injury. Ice helps reduce swelling and provides temporary short-term pain relief by reducing blood flow to the injured area. I recommend using ice post-workout for 15 minutes at a time for up to an hour. 15 minutes on, then 15 minutes off. Rest with crutches and activity reduction, ice for 20 to 30 minutes several times a day.

Compression with a soft knee sleeve brace (like this top seller) will help, and elevating your knee above the level of the heart. Over-the-counter pain medication can also provide relief until the swelling goes down. Knee injuries in turn can lead to osteoarthritis (OA), a form of arthritis that affects your joints.

In fact, half of all Boomers who suffer tears to knee ligaments and cartilage will develop OA in as few as five years, says Patience White, M.D., a rheumatologist and vice president of public health for the Arthritis Foundation. During physical therapy for rehabilitation of a knee injury, the patient will be given specific exercises by the physical therapist in order to strengthen and stabilize the knee joint. These exercises include strengthening the front of the thigh (quadriceps), back of the thigh (hamstrings), calf, and hip.

List of related literature:

Gently press the right knee toward the floor (figure 17.12), being careful not to hyperextend the knee.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Through your coach, your athletic club, or your primary physician, seek out the counsel of an experienced physical therapist.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Sit for an hour and pain arises and the knee hurts.

“Seeking the Heart of Wisdom: The Path of Insight Meditation” by Joseph Goldstein, Jack Kornfield, Dalai Lama, Robert K. Hall, M.D.
from Seeking the Heart of Wisdom: The Path of Insight Meditation
by Joseph Goldstein, Jack Kornfield, et. al.
Shambhala, 2001

Feed some slack to the kneecap system so that you can reclaim good knee positions and reduce pain.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Proceed with exercises of reinforces ment and control of the movement of the knee (lateral step up and anteriorposterior displacement of weight, leg press, wall slide…)

“Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation” by Mahmut Nedim Doral, Reha N. Tandoğan, Gideon Mann, René Verdonk
from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation
by Mahmut Nedim Doral, Reha N. Tandoğan, et. al.
Springer Berlin Heidelberg, 2011

Let your knee recover between tests of each type of movement.

“GED Test Prep 2019: 2 Practice Tests + Proven Strategies” by Caren Van Slyke
from GED Test Prep 2019: 2 Practice Tests + Proven Strategies
by Caren Van Slyke
Kaplan Publishing, 2018

Hold this position for the required amount of time, then repeat the exercise, this time placing your left foot on the bench and bending your right knee.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Partial knee flexion and extension: From standing, lower your center of gravity as low as possible in a Single-Leg Half Squat, hold the position several seconds, stand up, and then do the same again.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Recheck by motion testing knee flexion.

“Essentials of Interventional Cancer Pain Management” by Amitabh Gulati, Vinay Puttanniah, Brian M. Bruel, William S. Rosenberg, Joseph C. Hung
from Essentials of Interventional Cancer Pain Management
by Amitabh Gulati, Vinay Puttanniah, et. al.
Springer International Publishing, 2018

There should be an emphasis on swelling management, range of motion, quadriceps activation, patella mobilization and reinstating load if appropriate (dependent on chondral and meniscal damage).

“Return to Play in Football: An Evidence-based Approach” by Volker Musahl, Jón Karlsson, Werner Krutsch, Bert R. Mandelbaum, João Espregueira-Mendes, Pieter d'Hooghe
from Return to Play in Football: An Evidence-based Approach
by Volker Musahl, Jón Karlsson, et. al.
Springer Berlin Heidelberg, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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13 comments

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  • Thank you so much for this!!! Injured my knee badly doing step ups with a trainer at the gym. Had MRI and it’s a multi directional tear of the miniscus. I have been so sad and feeling down. This is just what I needed. Will be doing this daily. Hope to find more videos of you, love your pleasant disposition, timing, prompts, authenticity and kindness. Thank you again! Antoinette

  • I had a pretty bad medial buckethandle tear and needed surgery about a year ago, I did about 4 months of PT, but I really don’t have all my range of motion back. (I can’t bend my knee as far as I would like). Will these exercises increase range of motion? If not, what kinds will increase my range of motion? I stretch pretty frequently and I’ve thought that maybe it’s just a matter of consistency, but I’m not sure.

  • How long should it take for swelling on top the knee to go down? 4 days in and still very stiff. Is it also normal for hamstring and quads to go stiff?

  • Of any kind of meniscus tear is it certain there will be a full recovery? I cant find straight answers online and my doctor suspected that I have a meniscus tear but we have to wait for the mri. It’s been a week and it’s been very painful and my question is will I make a full recovery and be as good as normal? Or how I was able to use my knee to do physical activities before?

  • I had a meniscus repair im 26. Its been 2 months post surgery. Im walking with a cane. I have this pain at the top part of my shin only when walking.

    Any excercises i could do to help?

  • Eric I feel your tests and exercises are very good. I however don’t seem to have a meniscus problem. Instead when I bend my knee I feel a pain on the lower part of the patella, can’t say whether in front or behind it. I believe it started with running downhill often. Do you have similar tests and exercises to identify and rectify this problem?

  • Thank you so much for this! I broke a toe last week and was told I couldn’t work out for the next 6-8 weeks because of a toe! Thanks to you I feel so much better now and did not put any pressure on my toe:)

  • Can you give advise on how to protect the knees during major exercises like squats, deadlifts, hip thrusts, diff types of lunges. Both of my knees have been injured in the past and last week I went up in weights for squats and my worse knee hurt. I will go back down for this week, and bought an extra stabilizer for the worse knee. I do use knee sleeves already, Probably need stronger ones. But what can we do/ shouldn’t do for long term under control knee injuries? Same for back, besides just not lifting weights which everyone tells me. How can we properly protect our injured knees and back for weightlifting?

  • I hurt my knee during dance practice and these are the exact exercises my physical therapist had me do. He also had me do hip excercises to strengthen my hips because That’s what supports the knee.

  • It would be good to do some soft tissue massage on your quads and other muscles before and after these exercises as they often get tight with injured knees.

  • I am so happy to find this video! Thank you for describing in details how to understand what type of tear can happen at the knee joint. My doctor has been just sending me to physiotherapy and nothing has helped me so far. I will try these exercises now

  • Bob and Brad, As you were doing the groin stretch hip abductor, I found myself unable to do the hip abductor to my right hip. I can lift it maybe a quarter of the way. It’s not because of weakness but something on my outer area of my hip joint prevents it. My left side I can lift 95%, but it’s my right side I have an issue with. What can cause this?

  • I’ve got bone bruise in my acl laurel also my cartilage is thinning and I’ve been doing the exercises but I’m in a lot of pain what eles I can do