According to our head PT specialist, the first thing that is usually asked of her after a knee injury “Is it safe for me to exercise?” Most of the time, people are worried they may damage their knee further than it has already been.
However, it’s quite the contrary. It’s very important to start strengthening those muscles. It is not a good idea though to jump right back into deadlifts, you should start low-impact. And this will help keep your muscles mobile and make them stronger over time. It’s always important to wait for your physician to clear you for light stretching and exercises before you perform any of these.
Walk to Warm-up:
Take a brisk walk or ride a stationary bike to get your heart pumping before you jump into a workout. Doing this will ensure you get the most out of your workout and lower your risk of injury.
Low-Impact Exercises:
Straight Leg Raises:
Typically, after an injury one of the first things we recommend is to perform straight leg raises. However, it is always important to get a recommendation for your PT or physician before even performing these light exercises to make sure you are ok to go.
Calf Raises:
Stand facing the wall, slowly raise the heels as high as you can, then lower. Repeat 3 sets of 10-15.
Standing Hamstring Curl Exercise:
While standing, bend your knee so that your heel moves towards your buttock. Lower back down until the first contact with the floor and repeat.
Know When to Stop Exercise:
Exercise should never cause pain or make it worse. Remember: Muscle soreness after a hard workout is normal. But sharp, shooting or sudden pain in the muscles or joints means you should stop and check with your doctor.
If pain persists and you need a knee specialist, call us at 888-409-8006. Offices conveniently located in Boca Raton, Deerfield Beach, Plantation & Coral Springs.
