Join Date: Nov 2004
Location: Kidderminster, England
Bikes: Santa Cruz Heckler
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As I'm recovering from a knee injury and broken leg at the current time I'd say to stop what you're doing currently and re-think your exercises and recovery.
I would say that the running is what re-did your damage on your knee, because any injury isn't going to like to be pounded on as you run about causing it more stress.
As for exercises...I'm seeing my Physio and she is getting me to do about 3 weeks of light stuff, to which she'll then get me into the gym on the weights and cycling machine to strengthen my knee up and rebuild my muscle loss that I've suffered.
Simple exercises that you can do yourself(Lying on the floor/bed)
1. Lifting my leg about 6" off the floor or bed and holding for about 10 seconds, then slowly lowering back down...repeat this 10 times
2. Lying flat on the floor/bed and pulling the heal back, bending your leg to where you start to feel discomfort...don't bend it no more and then lower back down...repeat 10 times
3. Lying flat on the bed(or anything soft) so you can clench your knee/calf muscles and push the knee down into the bed, holding for 5 seconds...repeating as above 10 times(This exercise will strengthen the tendons and knee muscles the most)
Do these about 3 times a day
You basically want to do simple stuff and not put too much strain on your knee too soon because as you're now finding out, your knee is swelling, sore and causing you problems. Best way to help that is to wrap say a bag of frozen peas in a wet dishcloth and leave on the inflamed area(s) for about 20 mins, moving it around the knee and even at the back of the leg behind the knee.