Anyone know any good knee rehab exercises?I had a pretty major meniscus tear underwent surgery and want to start training again. I had some rehab at a therapy center before summer but hadn't had anytime to continue. I'd like to start some exercises at home before I begin any hard workouts. Any help or advice would be great!
- matthew c
Do Not start phys therapy on your own. you will permanently mess your knee up. If you can walk without "wincing in pain" try to start loosening up with short walks. You dont have to train with your phys therapist, just have a consultation and evaluation. he/she will give you exercises to do for strength.
- David W
I would reckon that swimming must be one of the best exercises, but of course you can't do that at home unless you are rich.
For home exercises, I would look at Hatha Yoga. There are many forms, and many types of exercise - I am sure you can find plenty which feel comfortable. If you learn all about yoga, not only will your body benefit, but your mind also
- duchefse
Remember the two Olympic figure skaters that didn't get along?
I remember when Tonya Harding's boyfriend hurt Nancy Kerrigan's knee, the doctors had Nancy riding an indoor exercise bicycle as therapy for her knee.
Perhaps an indoor exercise bicycle will help your knee, too. Good luck.
- bobanswers
Physical therapy is the best route for you to take, but as you mentioned your schedule's gonna be tight.
You can ask them what they recommend you do at home. Usually, they will prescribe you a group of maintenance exercises. Also, be specific in asking them, and remind them which meniscus you tore - medial or lateral, and what type of surgery was done - repair or removal - as these play a factor on what treatments they give you. Lastly, tell them what your goals are (ie, what are you training for - basketball, football, etc).
The general prescribed exercise for someone in your situation would involve stretching to retain or improve range of motion, and isometrics - contracting the muscles around the knee (quads, hams, calves - with or without resistance) because knee integrity pretty much comes from the muscles around it. Do the latter in different ranges of your knee - extended, partially bent, and flexed. Most important range is the partially bent btw. You will be progressing from here to walking, skipping, etc., but that's down the line. Oh, and don't forget to use hot packs before, and ice packs after your exercises.
Swimming is really good too, if you have access to a pool as the water will provide stretching and strengthening at the same time. But always do them outside the water too.
Again, best is to consult your PT for exercises at home. It's not going to be pretty if you damage other structures around your knee.
Orignal From: Knee Disorders: Anyone know any good knee rehab exercises?
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