On the Road to Recovery after a Knee Injury
After an operation or a fall it is very easy to remain idle and use the excuse of pain to prevent you from doing any light exercise. However trying to carry out normal daily activities is actually better for you and will help the healing process. The more you keep your knee or leg still the more it will stiffen and swell. It is important to try and exercise as soon as you feel comfortable doing so and to start out with light exercise and then gradually increase slowly. After a knee injury it is advised that you do not return to sport straight away until your ligaments have fully healed however walking will not damage your knee further.
Start off Slow and Do Not Push Yourself
Start with a few simple exercises that you can do either on the floor, in your bed or even lying on your sofa.
Sit with your legs stretched out in front you and gently bend your knee and slide your heel towards your bottom. Repeat this 10 times.
Alternatively whilst you are sat with your legs stretched out in front of you place a folded towel underneath your knee. Keeping your legs straight press your knee down into the towel as hard as possible keeping your toes pointed in front of you. Count to five and then release. Repeat this 10 times.
Try Walking on a Treadmill
Walking indoors has many advantages to walking outdoors especially following a trauma to your knee or leg. Walking indoors can be a lot safer you do not have to worry about slipping on a wet floor, tripping on a cracked pavement or dodging dogs and obstacles in your path.
You may need additional support when you first start to walk and using the handlebars on a treadmill you can feel secure and safe.They will help to alleviate some of the stress and weight placed onto the knee.
Ideally a treadmill with a slow start up speed would be perfect try looking for something that starts at 0.3km per hour. When walking following a knee or leg injury it is important to walk normally always putting your heel down first. Gradually increase your exercise as the swelling starts to go down and as you feel more comfortable on your feet.
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