knee ligament damage

[daz89]

Okay so training was going great, I was running further and faster than ever, playing football a lot, going to boxing and doing some great bodyweight circuits.. All this with perfectly placed rest days my body was feeling in great shape but..

1 game of five a side and I've picked up a grade 1 ligament injury in my knee!! Cant believe my luck, out of training for 'at least' 2/3 weeks!

Anyway, does anyone know any good stretches/exercises I could do that wont do anymore damage? My physio has given me 1 exercise that involves me writing the numbers one two and three in the air with said leg. Is there anything I can do that will keep my cv fitness up or am I just going to have to work on it when my knee heals?

Iv never had an injury like this before so I’ll appreciate any input etc.

[timex]

Did mine yrs ago, best thing to do is let it rest and heal. Carry on doing the best you can for now and be patient, cannot remember too many exercises to build up the strength.

Have a look at this site, hope it helps

http://www.kneeguru.co.uk/KNEEnotes/node/785

[daz89]

Thanks mate, I’ve tried a few exercises on that sight they seem pretty good. The swellings went down quite a bit now but its still sore when I bend it. I've started doing some weights to keep up some form of training

[ofens]

I use rowing machine and swimming for extra CV, being non impact could be ideal for you
But not knowing anything about your injury, check it out (ask gym instructor etc) before going flat out on these.

One thing I can say for sure is that if swimming, do front crawl because breast stroke leg kick involves twisting motions in the knees which you do not want.

[daz89]

Hi mate, Iv already seen the physio he said I was to rest it for a week (no sport).. So it will be a week tomorrow, I’m going back on Friday to see him again as well.

I was going to go for a sauna and swim tonight, not so much swimming more like floating! Its been hard sitting about the house all week

Rowing machine sounds like a good idea, I was also going to start cycling to work when it gets better as well. What about they cross trainers? Are they any good for cv?

Thanks

[ofens]

Cool good luck with the rehab. Make sure you do the exercises your physio gives you, no matter how silly they look!
I've had to do all sorts of weird and "ministry of funny walks" type things over the years. Important though, they make a difference.

Re: Cross trainer - at the risk of starting a debate:
Forget 'em. What little motion you get form them is largely helped by the momentum of the swinging motion. Now, I've tried them numerous times and foudn it really difficult (not in terms of physical effort!) to get a decent CV workout from them.
However, try them out and see what you think. But don't kid yourself that the distance you're covering is anywhere near as effective as the workout you'd get for the same distance on a treadmill, rower, bike...

[daz89]

Cool good luck with the rehab. Make sure you do the exercises your physio gives you, no matter how silly they look!
I've had to do all sorts of weird and "ministry of funny walks" type things over the years. Important though, they make a difference.

Re: Cross trainer - at the risk of starting a debate:
Forget 'em. What little motion you get form them is largely helped by the momentum of the swinging motion. Now, I've tried them numerous times and foudn it really difficult (not in terms of physical effort!) to get a decent CV workout from them.
However, try them out and see what you think. But don't kid yourself that the distance you're covering is anywhere near as effective as the workout you'd get for the same distance on a treadmill, rower, bike...

Just been to the physio, he done heat ultrasound and electric shock therapy. Also had a push and pull about the knee etc.. Its looking good, he said I can start swimming and cycling. Funny thing is he said only to do the front crawl when swimming (to keep the leg/knee straight).

I've still got fluid in my knee so hopefully the exercises he gave me will get rid of that within the next week and I can start running again sometime soon.

Heres the exercises for anyone who may need them:

He gave me a piece of elastic tied at both ends to use.

1. Wrap elastic around feet, tie a circle around 1 foot, write numbers 1 2 and 3 in air (the elastic offers resistance). Do 3 sets of 15 on both legs.

2. Sit on edge of chair, stand up unassisted, sit down unassisted (chair squats). 3 sets of 15.

3. Sit on chair, put one end of elastic around the front leg of the chair and the other end tied around one foot, lift foot up, hold for a second then back down. Do 3 sets of 15 on both legs.

Any questions just ask, I also have to do a couple stretches but there pretty basic.

Ofens I’ve got to agree with you about the cross trainer, I've tried them a couple times and I've managed to get a higher heart rate watching Christina Aguileras Dirty music video! I meant; would it be any good with this injury? Im not sure if it increases leg muscles etc.

[ofens]

Good stuff, I'm a big fan of the wobble board myself

would it be any good with this injury?

Maybe. Again I'd ask the physio next time you see them.
You could give it a try at low intensity, and see how it feels. But the fact the physio told you to swim and cycle, and not how wonderful the cross trainer is, suggests that it's not going to work wonders for you

Funny thing is he said only to do the front crawl when swimming (to keep the leg/knee straight).

Yep that's what I meant...

Good luck and keep us posted.

[daz89]

Just a quick update.. My knees a lot better, finished with the physio but I still have fluid in there! So its a little swollen still. I’m also struggling to straighten my leg but its easing of a little every day.

Anyone else experienced this? When I try to straighten the leg it feels like something’s stopping it from going any further in my knee? Hard to explain, the physio said it could be because I've lossed a lot of muscle.

[xcj]

how is it now?

[timex]

Missed your update, when my knee went it "locked" a couple of times, subsequently it was found to be a tear in the cartilidge.

[daz89]

Its got a lot better now, I had to go to the gym and do leg strengthing exercises (leg extensions, squats etc).. I still feel a slight pain sometimes when playing football etc but its almost back to normal.. took a lot longer than what I thought it would though! I'v lost A LOT of cv fitness. Just hard work now trying to get back up to fitness.