Any knee injury has to be treated with respect and lots of TLC but the good news is, it isn’t all doom and gloom.
Injuries deserve smart and effective training adjustments to ensure proper recovery. Ultimately, you need to create a balance between having an effective training session vs having a training session that leaves you battered and in pain 3 to 4 days later with potentially more damage to the existing injury.
For success, the four main areas to focus on are:
- The first step is to determine what phase of the injury you are in and tailor the exercises accordingly. Returning to exercise too soon will increase risk of re-injuring the joint and starting a more problem.
Biomechanics of the exercise
- Are you training for the correct range of motion depending on the scale of the injury?
Consistency of exercise
- Can you perform the same range of motion on the same exercise three days a week, resting one day in between, showing no pain swelling bruising or worsening of the injury?
Load and/or intensity of the exercise
- Is the weight your using to perform the exercise appropriate for the injury?
- Is the amount of sets/reps/rest performed or the amount of time under tension/stress from the exercise appropriate?
The goal is to walk away from each session knowing you just did something to better yourself.
This means that your injury rehabilitation should focus on moving closer to a life that is not only better, but also injury free.
It’s no secret that rehab isn’t sexy. But unfortunately, if you’re not training with these questions in mind, then you’re only digging yourself into a bigger hole.
Always seek professional help when needed. It never hurt to get a second opinion and added guidance.
Remember. The process to getting better may feel slow. But slow is better than going backwards!!
NEED HELP CREATING THE CORRECT EXERCISE REHAB PROGRAM FOR YOUR INJURY?
OTHER ARTICLES YOU MIGHT LIKE