I need to rehab my knee can anyone help?I have to rehab my knee after dislocating it a month ago and I can't afford physical therapy. Does anyone know a website that can help me or know of any techniques I can use to rehab it myself?? 10 points to best answer!!
- Runner4Life
I have some rehab stuff here from an ex-girlfriend who tore her acl - and my tendinitis rehab, but it would probably be easier to scan and email you the info rather than explain it all, but here I go :P
First you're going to want to go on an anti-inflammatory, I suggest generic ibuprofen to help with the pain and speed up the healing process.
Exercises would be (depending on your range of movement and strength) leg raises. Just sit in a chair and life your leg (w/ or w/o weight depending).
Another is squats and 1 legged squats (again w/ or w/o weight). It's about strengthening the muscle groups you injured as well as those around it.
Calf raises couldn't hurt, and if you can in your home, get a chair with wheels - sit down at one corner of a room, and with your heels walk yourself over to the opposite corner. This is great for the hamstrings and will help with flexibility.
Also be sure to stretch and eat healthy - your body needs good nutrition to heal injuries. I have some supplements that I take that helped me tremendously so throw me an email if you're curious about them and I can send you some info so you can do your own research if you want. xrunner4lifex23@yahoo.com
Good Luck!
Hi,I did the following:
Vastus Medialis #2 Knee rehabilitation and Injury Prevention
www.siliconvalleyfit.com Learn a great way to strengthen the knee through focusing on the vastus medialis (VMO). Strengthening the VMO will enable you work the legs harder, as you will have less chance of developing a knee injury.
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