Physical activity is part of a proper rehabilitation plan after a knee injury. However, the chances of re-injury are high when you do too much physical activity too quickly after injury. The gradual approach to exercise after injury ensures that your body is rehabilitating properly.
Let’s go over how you can apply a gradual approach to your return to exercise after a knee injury.
Initial Stage
The length of recovery from a knee injury is unique to each patient and varies depending on the severity of the injury. Examples of common knee injuries are repetitive strain injuries, sports injuries, and injuries from accidents.
In any knee injury, rest and recovery are essential during rehabilitation to reduce knee pain. A proper rest gives your body the chance to heal quickly.
Taking time off work or school helps your body and mind focus on getting better. Other practices you can follow during this stage are:
- Reconfiguring your home for better access, such as removing trip hazards and limiting the use of stairs to avoid stress on the knee
- Eating a nutritious and balanced diet and staying hydrated
- Practicing good lifestyle habits
- Staying motivated during recovery by practicing a positive mindset approach
Depending on the root cause of knee pain, your doctor may recommend you for a variety of pain management techniques, such as prescription medication and other therapies. It is important to follow your doctor’s advice and consult with them if these practices are not effectively managing pain.
Getting Started with Exercise
Before starting a strength fitness program after an injury, it is important to obtain your doctor’s approval and ensure that they monitor your progress closely.
Proper preparation before each exercise directly impacts the effectiveness of each exercise. Remember to warm up and cool down your body before and after every exercise session to help facilitate proper rehabilitation of your knee.
Here are some step-by-step tips that will help you gradually increase your exercise routine after a knee injury:
Movement and Flexibility
Regaining range of motion is a key component of rehabilitation after injury. Stretching helps in managing pain, increases the range of motion for your joint, and protects it from further injury. Gently stretching your knee muscles also relaxes them and reduces soreness.
Knee stretching exercises include:
- Bending the leg and holding it for a few minutes
- Leg extensions
- Half-squats
Doing these exercises can help you rehabilitate your knee and recover properly. A comprehensive flexibility program will be provided to you by your doctor to ensure your individualized needs are prioritized.
Strengthening
Low-impact aerobic exercises such as walking during a short period can be beneficial in strengthening your muscles and building endurance after injury. Strong knee muscles help absorb the shock and stress of regular movement.
These exercises rely on rhythmic movements to increase the heart rate and oxygen to get you moving. Other low impact exercises you may consider are:
- Dancing
- Jogging
- Swimming
- Cycling
Resistance training can also be beneficial for getting back into fitness after an injury. Doing resistance training increases lean muscle mass and helps develop strong bones.
Weightlifting and bodyweight exercises such as squats and planks are part of resistance training that you can explore. Other exercises include:
- Resistance tubing – Lightweight tubing used during stretching exercises for resistance training
- Weight machines – Including leg bench presses, cable machines, and more
Return to Exercise
Every patient’s recovery path is different. For a full recovery from a knee injury, your healthcare provider will create an individualized treatment plan for your unique case. It is important to stay motivated and prioritize safety during this time to achieve proper rehabilitation.
You should follow your doctor’s recommended exercises during rehabilitation and listen to your body to prevent further knee injuries. It is also important to perform these exercises gradually and under the guidance and supervision of your healthcare provider.
As you recover, you may gradually increase the intensity of each exercise to build back your endurance and strength. Attending follow-up appointments will help your provider determine if it’s safe for you to fully return to your daily exercise regimen.
Reliable Orthopedic Services in Plantation, FL
It takes time to recover properly. A gradual approach to exercise after injury helps protect you from re-injury and other medical complications. It also helps you pace your recovery and helps your body heal faster.
Consulting with a trusted healthcare professional can help guide you during your recovery. At Baylis and Brown Orthopedics, we treat common orthopedic conditions and injuries, including sports injuries and knee pain-related injuries. Our compassionate and highly specialized healthcare providers offer comprehensive orthopedic care for our patients – from accurate diagnosis and expert treatment to proper recovery.
If you are interested in our orthopedic or on-site services, you can reach our friendly staff at (954) 476-8800. You can also schedule an appointment with us online through our secure online appointment request form.
We look forward to getting you back on your feet!
