Need help with injuries

[timi]

I don't know if this is the right place to post something like this but hey, here goes nothing

 

About two and a half years ago I pulled my knee ligaments in e rugby incident and its been bothering me ever since. I have doing some exercise on and off ever since, until I pulled the ligaments in my wrist (due to trying parkour before I was ready...) about 2 months ago and since then I just stopped completely. Last week I decided to try jogging again but ended up with my knee killing me,

 

What I'm trying to ask is, does anybody know any good exercises I could do to help rebuild the strength in both my wrist and my knee?

 

Thanks in advance

Timi.

 

P.S. Im a 19 year old male

[Duality]

Have a bit more info on that knee injury?

 

I know first hand about knee injury, I found that anything that builds your quads will help, run up and down long stairs, biking, etc.

 

Can't help you with the wrist though.

[AllonsY!]

hey Timi!

 

Welcome to the rebellion! I hope that you're meeting with a doc and personal trainer since ligament damage is pretty serious. Do you have a doctor? Do you know anyone in sports medicine?

 

I'm not too qualified here just to be upfront but I do know that after rest and healing you'll need to focus on mobility and slowly strengthening the muscles around the joint. This will probably mean isolation exercises until you're strong enough to break back into push ups and squats.

 

I do know that proper nutrition and probably some supplements can be a huge help. For joints you'll need a good amount of fish oil, glucosamine, calcium/ magnesium/ and zinc. There are other things you can take that work but these are the ones that I'm familiar with Also if your diet doesn't have enough healthy fats, it can make your joints suffer too.

 

Anyway, I hope this helps 

Tim-tim-ti- TIMAY!

[Tau'ri_Ranger]

I recommend going to a doctor to have your knee evaluated.  Only a hands on evaluation with an MRI can really tell you whats going on, what treatment is required, and what kind of physical activities you can safely do.

[GetOffaMyRunway]

I'm going to second meeting with a sports doctor. It might be something serious, you might need PT to get that particular knee up to par, maybe you need to be wearing a brace of some kind when exercising until it gets better.

 

We could tell you some exercises that have helped us with similar injuries, but there's no way to tell what would be safe in your particular case unless you get it evaluated and know exactly what's going on.

[Stormy68]

I agree with the last two responses. I am a physical therapist and I just had an MRI and arthroscopic knee surgery myself for a torn meniscus. Ligament injuries can be very serious. You could have a tear and that won't heal on its own if very serious. Please go to an orthopedic doc and don't do any running until he or she clears you. Good luck!

[timi]

Have a bit more info on that knee injury?

 

I know first hand about knee injury, I found that anything that builds your quads will help, run up and down long stairs, biking, etc.

 

Can't help you with the wrist though.

Specifically I pulled the ligament which is on the left side of the left knee, the long one that keeps the bones from moving sideways (which actually happened)

 

 

 

And as if I didn't love this website enough with all the great articles Steve and his buddies put up, you guys just put it up another level! Steve always says that he loves the forums, and now I see why! Thanks alot guys!

 

Probabbly what I'll do now is try some targeted exercises, and I'll also start wearing a brace of some sort more often. If the pain persists I'll go to a proper PT, unfortunately those are expensive...

[umbongo]

Exercise-wise, once you're cleared by the doc of course, with the chronic disorders in my knees where a short supply of cartilage and synovial fluid stemming from oesgoode-schlatter disease, i am still able to perform to my hearts desire box jumps, broad jumps, precision landings and i'm currently training for a marathon all thanks to the most insignificant seeming movements every morning. A light pulse raiser to increase blood flow, lie on your back and bring your knees to your chest as much under your conscious control as possible.. this eventually led to morning yoga sessions and the only thing i still find problenlms with are, unfortunately, squats also any low-impact sports would come highly recommended. Aquaerobics, just walking in the swimming pool building up to a swimming stroke that doesnt put too much emphasis on the kick eg. backstroke and eventually cycling which should be done in a gym for starters as you do not want to be caught out in the middle of a forest having to hop back on one leg!

Slowly slowly catchy monkey

[Tau'ri_Ranger]

Specifically I pulled the ligament which is on the left side of the left knee, the long one that keeps the bones from moving sideways (which actually happened)

 

 

 

And as if I didn't love this website enough with all the great articles Steve and his buddies put up, you guys just put it up another level! Steve always says that he loves the forums, and now I see why! Thanks alot guys!

 

Probabbly what I'll do now is try some targeted exercises, and I'll also start wearing a brace of some sort more often. If the pain persists I'll go to a proper PT, unfortunately those are expensive..

I understand the expense part, I'm coming back from ACL repair myself.  When I first tore it, I limped around for a couple weeks before going to a sports medicine speciallist.  Overall I'm glad I did and I look forward to getting back to playing soccer in the future.

 

Unless directed by a PT to do targeted excercises, I would avoid them all together.  Swimming and cycling are good options to build strength back.  Also core and hip strength along with quad vs. hamstring balance are the real key to protecting the knees.

[Cr33g]

That sounds nasty, timi. As it's already been suggested, I hope you're planning on seeing a doctor if you haven't already. Perhaps a specialist doctor who uh, specialises in related sports injuries? People have different opinions on them, but I'd also recommend seeing a physiotherapist. As it's already been suggested, see a doctor first before engaging in any exercise.

 

I tore the ACL in my right knee nearly two years ago from an accident at Judo training one night. Ended up having to get knee reconstruction surgery, "LARS" ACL reconstruction (basically, a synthetic ligament - I got a lot of cyborg jokes for that one).

 

Exercises I'd recommend... once you're cleared to do it by a doctor, would be some simple stuff. Swimming and cycling as mentioned above would be good to build your strength back up and get some cardio in, without doing any further damage. You could eventually look into doing some light weighted exercise for your leg, such as lunges, squats, calf raises and leg press. Stretching may help to. Don't forget if your knee is feeling sore, RICE principal (rest, ice, compress and elevate).