ACL and other knee injuries are among the most prevalent orthopedic and sports-related injuries in the United States. A knee injury can be particularly tough for athletes, physically active people, and health-conscious people, as they are abruptly paralyzed while their thoughts yearn for movement. But there are always treatment options in the event of an injury. As your knees heal, you need to learn how to exercise with a knee injury. Learn to modify and adapt your training and lifestyle to avoid losing the hard-won strength, stamina, and sport-specific fitness you’ve gained thus far.
Consider the following three suggestions for staying active with a knee injury and staying in the game.
Tips for How to Exercise with a Knee Injury
1. Select the Appropriate Exercise Program
Knee or ACL injuries are particularly troublesome because most endurance exercises and many strength training routines include knee action and flexion. Fortunately, an injured knee does not have to keep you confined to your bed and prevent you from engaging in any physical activity. Make a choice to keep active and physically fit while speeding up your recovery.
You must be cautious while selecting exercises and should always (always!) seek the advice of a doctor, physical therapist, or other medical professional. They may offer a range of exercises and activities to keep you from exacerbating your injury, depending on the degree and extent of your injury.
Cardio that is gentle on the knees
It’s difficult to come up with cardio activities that don’t need knee flexion and extension. It’s possible that you’ll have to wait until you’ve fully recovered before running, jogging, or hiking again. You do, however, have a variety of different exercise options that do not require one knee (or two). If you’re interested in kayaking, one-legged cycling, rowing, or utilizing an arm ergometer, talk to your doctor (the handcycle machine).
You may even try swimming, which is a popular choice among people who suffer from joint or muscular pain. Of course, you’ll need some sort of support like a buoy to keep your legs from kicking. If your local swimming pool offers hydrotherapy classes, inquire about them. Return to regular walks as soon as you are able, and your physical therapist approves, but keep them light and brief.
Maintain flexibility while also strengthening other muscle groups
Remember to maintain your flexibility and strength in addition to your cardio. Although muscle loss in and around your troublesome knee is to be expected, you can still exercise your other muscle groups.
Before attempting any strength training exercises, ask your doctor or a physical therapist. Appropriate core exercises for your abs and obliques may be recommended by your physical therapist, depending on your condition. You can also ask how many repetitions and how much weight they recommend for each workout.
Flexibility workouts are just as important as strength training. These exercises will keep you nimble, reduce your chance of injury, and make your muscles more efficient.
Always do a full warm-up.
Always remember to warm up before engaging in any physical activity. Warming up properly prevents injury and prepares you both physically and emotionally.
2. Put on the proper attire.
When you’re physically active, you’ll also need to pay more attention to your exercise gear. Despite the fact that you won’t be physically training your knee, a properly supportive shoe that absorbs impacts will be crucial to your recuperation.
A decent compression knee brace is another essential gear for staying active with an injured knee. Look for the best compression knee brace on the market and choose the one that best fits your problem. Compression knee braces provide additional support for the knees while also reducing swelling, relieving discomfort, increasing blood circulation, and assisting the healing process.
You might also try resistance bands, especially if you’re doing weight training or stretching. These will assist in reducing the amount of pressure on your knees.
3. Concentrate on other good behaviors.
You’ll be more likely to stay physically active if your mind is occupied. Of course, you won’t be able to exercise as much as you used to, at least until you’ve fully recovered. In the meantime, you might divert your attention to other healthful pursuits. For instance, now is an excellent opportunity to enhance your food and sleep habits. A healthy eating plan will help you maintain (or lose, depending on your doctor’s orders) your weight.
Whether you’re wounded or not, getting better quality sleep is critical. In fact, it’s just as necessary for a healthy and active lifestyle like exercise and diet.
When you’re injured, you don’t want to lose all of your progress and fitness gains. You won’t have to if you have the appropriate mindset and determination. Find the correct workout, get the right equipment, and concentrate on other healthy behaviors. Give yourself some time to heal and recover. Before you know it, you’ll be jumping again. Allowing an injury to discourage or demotivate you from achieving your health or fitness objectives is never a good idea. If you’re in the Asheville, NC area, the experts at 1on1 Physical Therapy can implement some JOINT MOBILIZATION therapy to help you heal properly. CONTACT us today! You will bounce back from this! So don’t give up, just stay focused and positive.
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