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Had a schatzker 6 tibial plateu fracture back in september. Luckily have full range of motion and most of my natural hyperextension back already.
Anyways im looking for some stability exercises that worked well for those of you who have had knee injuries. Cant go to PT as my insurance doesnt cover motorcycle accidents. Doing it on my own.
Currently im doing 3x12s
-hamstring curls
-deadlifts
-squat/front squat
-leg extensions
Looking into getting a bosu ball. Thoughts/suggestions?
Anyways im looking for some stability exercises that worked well for those of you who have had knee injuries. Cant go to PT as my insurance doesnt cover motorcycle accidents. Doing it on my own.
Currently im doing 3x12s
-hamstring curls
-deadlifts
-squat/front squat
-leg extensions
Looking into getting a bosu ball. Thoughts/suggestions?
I have just completed a 30-day workout program on my phone and my knee is 100 times stronger, I was skeptical but highly recommend you try an app called 30-day fitness challenge.
The Shop
If you have access to a pool, you could work on range of motion and work on simple exercises and then advance to walking and into squats and then plyometrics in the pool. There is always a constant resistance in the water so it will cause fatigue pretty quick and feel pretty tired after a workout.
We had total knee, total hip and ACL reconstruction patients work on running in the water forward, sideways and backwards.
Lunges, Reverse lunges on a platform 6-8" high. You don't have to do big ass macho squats and
Why not PT through your insurance? It is usually part of the recovery/rehab of your surgery.
Do not neglect getting full extension, you can do this with calf raises. If you have stairs, stand with your toes on the edge and do 10 x 3 calf raises.
I'm sure you could find tons of Youtube videos about strengthening.
Cant go through insurance because they dont cover injuries related to motorcycle accidents. (Had an entire thread on this - i could rant for days on this load of BS)
Also i have full range of motion with about 5deg of hyperextension on my injured leg. Working on getting the ~10deg hyperextension back that i had before. Doc is surprised i have any at all so im not pushing it too hard in that aspect.
Im following a 16 week program that consists of the exercises i listed in my op. Just want some extra stuff to be ready to ride by the time 16 weeks is up.
But my knees and hips suck. IT band in one knee, pes anserine bursitis in both, hip impingement in both and hip flexor tendentious in one.................... I know......
been to 3 doctors and had injections everywhere and 8 weeks of therapy but nothing worked. the general conscious is that im the tightest (least flexible) they have ever seen at my age. so right now stretching 3-5 times a day including yoga and doing some light stability and strength workouts.
anyway good luck with your recovery. hope we both get back to it soon.
https://www.verywellhealth.com/knee-rehab-exercises-2549750
I have had 3 knee surguries and plenty of PT, so follow some of the above and you will be ok.
Highly recommend a Bosu ball. Spring for the bigger size. I have the smaller one and it’s great but limits width of stance.
Assuming you are doing some form of cycling or elliptical. From my experience if you get too hard core with weights can go backwards with PT of the knee. Just control swelling, obviously a sign of overdoing it.
Pit Row
3 sessions per week for 6 weeks
I started every PT with 15 minutes on an encumbent bike increasing resistance every week, then she had me do movements with bands(increasing resistance weekly)--side steps and hip thrust(flexor movement), then stood on a 4" elevated box and do one leg squat-bottom of foot touches floor-hold 3 secs then back up slow, two leg squats on exercise donuts(inflated to be unstable but not dangerous) then to office chair until failure. The last 15 minutes was knee wrapped in hot towel for 5 minutes then stretches for 10 minutes.
THEN
3 sessions per week for 2 weeks of weight training-- leg press, hamstring curls, wall squats-holding for more than 30 seconds,resting as needed between sets,weight used was that which I could handle with little pain the first week and increasing weight by 5 lbs per session the 2nd week.
I have learned from 3 injuries is that the stabilizing exercising are the most important to continue after therapy, the twitch muscles in the ankle and knee are the ones that react to safe your ass and I have had a couple more good foot plants and have been able to walk away with just swelling. The hamstring muscle should be at 40-50% strength of your quad, so if you can squat 200# then you should be able to curl 80-100#
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