Got a first to second degree collateral ligament tear from a stupid mindless double back with an invert tail grab gone wrong!

Been about 3 weeks now. Was very diligent with ice, compression elevation in the first 5 days or so and wear a knee brace, so it has improved as expected. Also have a home ultrasound thingy which always helps in speeding up recovery.

So I want to start some simple exercises to strengthen etc. I can kite as long as I keep it simple. Went a bit silly the other day and the soreness increased a tad. So I gotta get this damn thing right. Below is some descriptions of the stages of rehab.

Just wondering if you could give us a few simple exercises i can do each morning based on below??

Appreciate it.

Range of motion: Range-of-motion exercises help you to get back the normal movement of joints and muscles. While you?re sore, these exercises must be done slowly and carefully to avoid further irritation or injury. You will likely be taught how to do exercises at home to increase the motion in your knee. As your soreness goes away, more vigorous stretching can be used to get back the full, normal movement in your knee.

Early strengthening exercises: The goal of early strengthening exercises is to help you get back your muscle strength, prevent wasting of the muscles, and reduce pain.

Isometric exercises: Isometrics are strengthening exercises where the muscles are working but the joint doesn?t move. Isometrics allow you to exercise safely with the knee at different angles, helping you stay away from painful positions of the knee. The benefit of Isometrics is to reduce overall pain and swelling in the knee.

Early resistance exercises: As your symptoms get better, you can begin a progression of resistance exercises to restore strength and control to the muscles in your hip and knee.

Closed kinetic chain exercises: These exercises are done with the foot planted to the ground. This allows the muscles around the knee to be exercised while easing stress on the ligaments. These exercises are "functional" because they represent ordinary activities we do throughout the day. Examples include stepping, squatting, lunging, and half kneeling.

Balance/proprioception exercises: These exercises are very important after a ligament injury. Proprioception is awareness of posture, movement and balance in relation to the body. Healthy ligaments tell the brain the position of the joint. This is how we know right where our limbs are positioned?even with our eyes closed. Once a ligament has been injured, these receptors are unable to receive and send this information to the brain increasing the chances of another. Balance and proprioception exercises help to restore our sense of position by heightening the sensitivity in the uninjured receptors. These exercises include standing or walking on uneven or very soft surfaces, balancing on one leg, balancing on a mini-trampoline, and progressive agility drills.

Program progression: You can do more intensive exercises as the pain and irritation in your knee are controlled. High-level exercises, like agility drills, running and cutting, combination strength and speed exercises for power (plyometrics), and heavy resistance training can be done to prepare your knee for a specific job or sport.

Ouch. Bloody old age,! Sorry I have no advice.

Not a Physio Eppo but FWIW with old ligament injuries and a bit of cold weather pain from old broken bones I got put onto "Ammeltz - Yoko Yoko" from Japan, a bit like the Goanna Liniment Oil and works great. You can buy it from chinese medicine stores or online if you'd prefer.

Treatment and strengthening wise, perhaps try some pool work like hydrotherapy, try limited range of motion and keep the muscle arthropathy to a minimum. If you get bored, maybe swim some laps freestyle or backstroke.

From recovering from numerous injuries over the years "Work within your comfort range, Not your pain range" recovering from injuries is Not a Competitive sport or activity.

Gell well soon.

Yeh beef that it is the medial side. The inside of the knee. That sounds like an isometric exercise I think from way back into my human anatomy lessons! Long way back so yeh age is having its effect. Cheers man that's the kind of exercise I was looking for. Not ready to load it yet through squats, lunges and close ya eyes and do the spear stance! Perfect ta.

yo epps, check out kiteboardingexercises.com, doctor sarah ellis has a great website for pre and post injury exercises i did the outer right knee pretty bad a while back, a good physio can access the damage with some movements of the knee, ski squats are a great way to strengthen the muscle area around the knee, in 3 weeks of injury my muscle tone had halved around my knee thigh area so important to keep some strength with minor exercises, dont use the brace was my tip as it compensates too much, take some supliments which asssist in tissue repair, and get the missus to give you a rub up, takes your mind off your knee, it could be worse it could be blowing 20knts all week

cauncy said..

yo epps, check out kiteboardingexercises.com, doctor sarah ellis has a great website for pre and post injury exercises i did the outer right knee pretty bad a while back, a good physio can access the damage with some movements of the knee, ski squats are a great way to strengthen the muscle area around the knee, in 3 weeks of injury my muscle tone had halved around my knee thigh area so important to keep some strength with minor exercises, dont use the brace was my tip as it compensates too much, take some supliments which asssist in tissue repair, and get the missus to give you a rub up, takes your mind off your knee, it could be worse it could be blowing 20knts all week

Yeh my minor exercise was a kite today, 11 to 14 knots on the zephyr. Knees sore again! Funny that.

Damn that zephyr is something else I tell ya! Not sure I've been so stoked about a kite before.

Yeh probably although I am very certain of my diagnoses. I can read a human anatomy diagram to! But yeh if it doesn't improve over time then that's my last resort. I have always successfully managed my own injuries. Physios to me come into their own when helping rehabilitating serious injuries sustained say in a car crash. I'm not sure my injury is serious enough to warrant the help of a professional yet.

Tennis elbow hey, you gotta get on some ozones mate. Lol!

That's what I like about you ugly always a realist.

Pre kite warm up is the best prevention

eppo said..

yeh actually did that today, made a difference. Twinged it only once. Another session on the zephyr, damn that's six session I would have not got out in before. Superb.

a zephyr isnt the best kite to have in your quiver when you need time to recover, it aint all that bad epps just read an article on british service men whove lost arms and legs to ieds and ap mines and they out kiting , knee twinge huuuuph y ******,