Orthopedic Knee Surgery

New Treatment for Ankles and Sprains

Ankles are a much neglected subject. People do not think about their ankles or their feet. I think the ankles will become a significant component in the coming years in regard to rehab, injury prevention and sports performance. In addition, I believe the ankles will become a major factor for everyone in achieving a pain free and functional body. the issue is why?
Well, the feet, ankles and calves are the foundation of all movement.

for example, let’s take a look at the knees. The knees are a stable joint which implies they aren’t meant to move. When the knees are not stable, they can tear, which is a common and significant injury ( ACL, and so on. It is completely a fact that the general public have intensely tight hips from all the sitting we do and you would do well to stretch and strengthen your hips and glutes for correct movement and posture. for now, we are just going to target the ankles.

If it is not from the ankles, it has to be from the knees and you definitely do not want that. You see, the knee are what I call a dumb joint. They just do what the ankles and hips tell them to do.

Of course ankle sprains are extremely common ( up to 25,000 a day in the usa alone ), but that isn’t the whole story. Weak and immobile ankles put the knees and low back in jeopardy as well . Just think of it like this : you’re a tree and your ankles are your roots. If they’re crooked or feeble, the rest of the tree is in big difficulty.

i recommend the H.E.M. System for ankles ( see below ). It has got a full rehabilitation program to help people who have sprains heal in about a week and a full prehab program to help folks with puny and immobile ankles get back to full functional health. It does not need buying any equipment which I believe makes it more realistic for you to resume doing the exercises. Look, your ankles are really crucial and by working on them, you’ll find that other stuff ( postural issues and pain ) will get miles better simply because you’ll walk and move way easier and naturally. I think of it like this – right now, you are walking in ski boots. After a fortnight of working with the H.E.M. Give it a go.

click here to learn more about H.E.M. For Ankles and Sprains.

Painful Knee Ligaments and Tendons

Take a moment to think throughout your day about how many repetitive motions you make with your lower arm. Typically we make a lot of repetitive motions with our forearms and elbows in almost every activity we do. When you consider how active we are with our arms you can begin to understand the immense amount of pain you might experience if you had any type of injury in that area. If you have noticed that you experience symptoms that are reminiscent of chronic ankle ligament instability, there is a way to protect yourself despite your physical ailment. Wearing an ankle brace during sports and other strenuous activity can help solve the problem. The medical community usually treats ankle sprains with air splints or air casts. The Aircast Air-Stirrup is one of the most common models used to heal sprained ankles. Severe ankle sprain recovery is made easier with the Air-Stirrup because its design allows it to be worn over socks and inside shoes .

As stated earlier unless accompanied by pain then a popping sound is perfectly normal, however if there is pain then it is often an indication that the anterior cruciate ligament (ACL) has been torn. ACL maybe torn in two pieces or there might just be a partial rip, the extent of damage will determine treatment implemented. The knee joint comprises not only bones but also several tendons and muscles. Under increased tension brought on by physical activity or trauma these tendons may become inflamed, torn or degraded. When this occurs it is said that one has knee tendonitis. Ligaments are used to connect one bone to another. in the knee there are four main ligaments, on the outside of the joint there are the medial collateral ligament and the lateral collateral ligament, both purpose is to provide stability and limit sideways movement. On the interior of the joint there are the anterior cruciate ligament and the posterior cruciate ligament.

The first symptom exhibited by individuals with jumper’s knee is pain at the bottom of the knee cap; this may be followed by swelling. As the condition progresses individuals may experience pain and stiffness after exertion and in some cases calf weakness. In extreme cases grinding sounds can be heard and swelling occurs in the knee. Most experts agree that four to six months is the normal amount of recovery time for this type of injury but indicate that conditioned athletes may be able to return to normal activity within a 3 months period if they work hard to rehab their injury. Few children think far ahead into the future. Understanding that dieting and exercise now will lead to a lower weight in the future is difficult to grasp. For this reason, kids have trouble sticking to a diet. But no child should be panting after running to first base or be unable to play a game of tag with peers. The good thing is that parents love their children, are dedicated to them and as such .

Read about Home Remedies and Home Remedies for Joint pain

Brace Yourself for Sports Injuries

I recently had a sports injury in which I tore my anterior cruciate ligament. I have never felt that much pain in my life. Every movement which required use of my knee was excruciating. Apparently, the anterior cruciate is among the most important structures in the knee because it provides 86% of restraining tension to the joint. The ACL has mechanoreceptors that are sensitive to all knee movements and are important to trigger the muscle reflex actions. This would explain why I had such painful aching in my whole leg not just my knee. Apparently a torn ACL is actually referred to as an ACL deficiency, and affects timing of my knee muscle contraction. My body was trying to compensate for the ACL deficiency by using other muscles, namely my hamstrings. My hamstring reflex contraction has lengthened, and now my knee has limited anterior tibial displacement. In other words, a torn ACL affects the whole leg and can lead to some very serious long term damage.

I have been booked for surgery, but in the meantime I wanted to stave off fatigue, and stay somewhat fit. I was referred to a physiotherapist by my surgeon. He suggested I use a knee brace. It was explained to me that one of the most important factors of sports medicine and rehab management is the use of braces and supports to prevent injuries and further existing ones. It can be used in conjunction with a rehabilitation program that incorporates strength training, flexibility and activity modification. It can provide mechanical protection to the knee area and stability to the joint while I am putting pressure on it. Since the goal of my physiotherapy is to strengthen the muscles around my knee to make up for the absence of an intact ACL, I took his advice very seriously.

Knee braces are made from combinations of metals, foams, plastics, elastic materials and straps. Each brace has a specific purpose.

- A prophylactic brace is designed to protect the knee from injuries in contact sports. A simple brace which is made of neoprene and elastic, it is easily found in most pharmacies and sport stores.

- Functional braces give support to knees which have already been damaged, or injured. These are mostly neoprene and elastic, and can be found online and in medical supply stores.

- Rehabilitative braces limit the knees movements while it’s healing, and offer stabilized knee support. It has metal bars to keep the knee from experiencing any torque while healing. Must be fitted properly when purchasing.

- Unloader/offloader braces provide relief to arthritis sufferers and consist mostly of neoprene.

For my particular needs, I was told I needed a rehabilitative brace to provide control and protection before and after knee surgery. Rehabilitative braces are used more than functional and prophylactic braces combined. They are used only to protect injured ligaments and control knee flexion and extension angles during the healing process. These braces are cost effective, especially compared to casting. They allow easy access for treatment and monitoring; their large frame limits excessive movement and sends a message to others to avoid nearing that area. Furthermore, they allow for my therapist to adjust range of motion based on my rate of healing. Rehabilitation braces help my physiotherapist keep pace with the ever changing healing process.

I have been using my brace in conjunction with physiotherapy for a month and the pain is already better. The first 10 days were very difficult, it hurt and I had to apply ice to the area and stay off it in order to allow the injured ligament to reattach to the bone. After a few weeks I was allowed back in the gym with my brace and my therapist, and have begun strengthening exercises. I have no range of motion even after such a short athletic interval. I am not to put excessive weight on that leg while exercising, so I have started swimming and walking in my own time, always with my brace. It is the most important investment I have ever made. I intend to be physically fit my whole life, and will probably need to continue using my brace in order to not hurt my ACL again. That’s okay with me. Whatever works, I say.

Snowboarding And Skiing Injuries Advice Including Acl Injury And Achilles Tendon Rupture

It is that time of year again when many people go skiing and snowboarding only to return as ‘patients’, following a variety of different injuries.  The two sports are quite different and so are their injuries.  We shall look at a knee injury common in skiing, an ankle injury common in both sports and a wrist injury common in snowboarding.

Knee injury – Anterior Cruciate injury

What is the injury
The Anterior Cruciate Ligament (ACL) joins the ends of your thigh bone (femur) and your shin bone (tibia) together, and through little strain gauges within it, helps your brain understand the amount of pressure going through your knee.  This allows your brain to make reflex decisions about how much muscle strength to switch on to protect your knee when you’re skiing.  Sometimes when your muscles are weak, you are untrained or if you were to hit a mogul abnormally, this usually efficient process doesn’t work and you get injured, sometimes tearing or rupturing your ACL.  When this happens you will often hear a snap or tear in the knee and immediately know that it ‘went’.  Your knee will usually swell and it often becomes difficult to take weight through your knee too due to pain and also because it feels unstable.  Sometimes this injury will require surgery.

How it is treated
Acute  As with any acute traumatic injury, Rest, Ice, Compression and Elevation (R.I.C.E) can be useful. While there is swelling in the joint, a compressive knee brace can help reduce the fluid build-up and also protect it while it is vulnerable.
Brace/support – Compression Cold Therapy - Cryo/K

Rehab  Once the swelling has gone down you can start to think more about getting the knee stronger again and to start to use it more normally.  At this time its really helpful to use a Rehab-type brace to provide extra protection while you are starting to put the joint under more controlled pressure and also to keep the swelling in check.

Brace/support – ACL/PCL Functional Knee Brace
Part number: CIFK

Prevention For a period of time after your injury it is often advisable to wear a sports brace to provide support as you build back into skiing again.  It is important that the brace is not too cumbersome so as to prevent freedom of movement and also not being too supportive to prevent the muscles from learning how to work properly again.
Brace/support – CoolMesh Hinged Patella Control Support
Part number: MPHK

Exercise tip
During the acute phase it is important to rest the joint so it has time to recover, but it is also important to keep it as mobile as possible.  Getting the balance right between the 2 is crucial to a quick and effective recovery.  Sitting on a friction-free surface like a wooden floor and slowly bending and straightening your knee can be very helpful if your knee is stiff, gradually increasing the range as you work at the exercise.

Ankle injury – Achilles Tendon rupture

What is the injury
Although over the last 20 years the number of ankle injuries have reduced while skiing and snowboarding, they can still occur, even inside a protective ski or snowboarding boot.  One example is a ruptured Achilles Tendon (AT), particularly common if you are male and over 40, when the tendon tends to weaken anyway.  The AT is part of the calf muscle and its job is to push you forward when you walk and to help control the landing when you ski or snowboard.  If the landing is ill-timed or awkward then you are more at risk of rupturing your AT.  You will often know if you have ruptured it from a sharp stabbing pain at the back of your leg near your heel, people typically will feel like they’ve been shot.  This means you will not be able to walk and when you are lying on your front you will not be able to point your foot.  This is a very serious injury and

needs to be managed quickly and correctly to get you back skiing or snowboarding again.

How it is treated

Acute – very early on a decision needs to be made whether you will need surgery or not, and your background and sports intensity and frequency will have a bearing on the right decision for you.  As with all soft tissue injuries Rest, Ice, Compression and Elevation (R.I.C.E) is helpful while this decision is being made.  Your medic or therapist will supervise this but if surgery is not required in your case, then you will need a brace that completely fixes your ankle and stops it from moving.  This may allow the 2 ends of the AT to knit together again. 
Brace/support – CRYO/A – Compression Cold Therapy

Rehab – Once the AT has started to knit together (with or without surgery), then you must start to use it again and gradually build up its strength and mobility.  At this point a support to allow controlled movement while still offering some protection is important.
Brace/support – AAB

Prevention – The best way to prevent this injury is to have great calf flexibility and strength.  If you perform a sport that requires a lot of jumping or landing your AT should be quite well prepared for skiing and snowboarding. 
Brace/support – Stirrup Ankle Brace with Air/Gel Pads
Part number: AGSAB

Exercise tip
Calf stretching with your knee bent and straight is important to regain the full bend in your ankle again.  Also your calf strength must be regained quickly too.  Sitting with a weight on your knee while raising your heel up and down will help to strengthen the right muscles.  Try putting the balls of your feet on a 2” block, this is will increase the stretch at the bottom of the movement.

Wrist injury – Dislocation of the carpal bones in the wrist

What is the injury
The carpals are the small, delicate bones at the bottom of your hand where it joins your wrist.  They can be dislocated by a heavy fall while you are snowboarding, and can very painful indeed. It is initially hard to tell the difference between this dislocation and a fracture.

How it is treated
Acute – Make sure its a dislocation of the carpals and not a fracture by seeing a doctor and getting an x-ray. Assuming its a dislocation then it should be protected by using a firm brace and the R.I.C.E method.
Brace/support – CoolMesh Wrist Palm Brace
Part number: MWP

Rehab – when you have clearance to do so, you need to start to gently mobilise the wrist by doing specific exercises which you will be shown by your therapist.

Prevention – People often find that a support to help you return to snowboarding gives you the confidence to start to use it again yet still provide some help until its stronger.
Brace/support – 3D Wrist Palm Support With Gel Pad – FKW – BB
Part number: BM/EWB

Exercise tip
A good one to start with when you are ready is to hold your hands up in front of you with your palms facing each other as if you were praying, with your fingers pointing to the ceiling.  Keep your arms still and elbows as high as they will go.  Keeping your hands together, slowly turn your hands so your fingers are pointing away from you and then towards you.  Start slowly and gradually increase over the coming weeks.

For more information about Pain Control and to purchase a knee support

Visit http://www.paincontrol.co.uk

Knee Pain and Exercise – Singapore Personal Trainer Explains

One of the meaningful work I do as a personal trainer and strength and conditioning coach in Singapore is helping people recover and rehabilitate (rehab) from various types of pain, dysfunction and injuries at our facility, the Genesis Performance Center.

Now, we are NOT doctors. If a car runs over you, please do NOT drop by.

For instance, if a 130 kg opponent tackles you on the rugby field and twists your knee so you damage your ACL. You should go for surgery!

****As soon as possible.****

But once you are done with surgery, what next, usually, a patient will go for some physiotherapy, but what next?

You are not fully well yet you are not injured enough to have more doctor visits.

The next step in fact is to remove the weakness that is usually the cause of the injury to begin with.

To do this, make sure that your rehab program (once your knee moves without sharp pain) includes important exercises like split squats, full squats and exercises to strengthen the hamstrings such as deadlifts and leg curls.

However, keep in mind that surgeries are unnecessary for most knee injuries.

First of all, get a few different doctors to read your MRI. Reading one is a skill and its a subjective skill. And doctors have (it’s not their fault – reading these is hard) given different opinions on the SAME MRI given some time between readings. I would go for 1 MRI and 3 doctor’s opinions.

Next most injuries can be fixed with some soft tissue work and some strengthening. ACL tears are probably the only one that really needs surgery. And if you do get surgery get a doctor that will NOT take the ligament graft from your hamstring.

The hamstring is VERY important in knee stability because it actually wraps around the knee joint. So don’t let it get even weaker (it’s possibly why you got injured in the first place).

One of the most common problems I work (surgery free of course!) with is scar tissue on knee connective tissue.

The symptoms are:

* Pain inside the knee especially climbing up and/or down stairs
* The same pain when walking up or down slope
* The pain comes on and off – it does not improve and it does not get worse.
* The pain is worse on days after you do “start/stop” activity like badminton, basketball and so on.

How do I know so much about this? I had this problem myself! And soft tissue work by a strong therapist was the only way it got fixed. And it bothered me for years! Experiencing that pain for real, for yourself, teach the best way to fix it right!

Nobody can train well when they are in pain. So in general…

* Fix the pain
* Train hard
* Prevent the injury from happening again.

Rehabilitation Of Acl Injuries

Anterior cruciate ligament (ACL) tears are one of the most debilitating and common knee injuries in sports. Deciding on the best course of treatment, surgery vs. non-surgery, rehab vs. no rehab, can be confusing. In general, athletes opt for surgical reconstruction and rehab since studies show athletes with ruptured ACL’s seldom regain their prior level of functioning (skills). Even non-athletes have considerable long term functional deficits and are at greater risk of further injury if they do not have surgical reconstruction. There are several surgical considerations including using a graft from the patient (autograft) vs. using a graft from a donor (allograft). The most common technique uses the middle 1/3 of the patients patellar tendon for the reconstruction. For the sake of this article, I will assume the most common surgical procedure has been performed (and by a highly skilled surgeon).

Early movement is the key to rehab. Since modern surgical techniques provide very good fixation (anchoring), bending (flexion) and straightening (extension) the knee can begin immediately after surgery. A constant passive motion (CPM) machine is recommended if the patient won’t be starting physical therapy immediately. The initial range of motion (ROM) goal is full extension and 110 degrees of flexion. Early movement helps strengthen the graft and reduces the formation of deleterious scar tissue. It also helps prevent breakdown of healthy tissue such as the joint surfaces (cartilage). ROM can also be improved by use of a stationary bike and/or swimming pool.

Controlling fluid (edema) build up in the knee early is very important. Our goal (before full weight bearing is allowed) is 1cm or less. Edema interferes with muscle activation and ROM. Compression via a bandage or sleeve, along with ice/cryotherapy machine are commonly used after surgery. Massage, ultrasound, and various forms of electrical stimulation can be utilized during physical therapy.

Keeping pain low is also key. Pain interferes with healing and motivation. Medications, cryotherapy, massage all can help reduce pain.

Achieving good quad muscle activation early is also important. Weight bearing should not be allowed until the patient can perform a straight leg raise with full extension, otherwise the patient is at increased risk of developing patellar-femoral pain. The body shuts down the muscles around the knee (primarily the quads) after a traumatic event (surgery). Getting the muscles to work properly again, is the focus of rehab once ROM goals have been met and edema is under control. Patients that are instructed in quad exercises prior to surgery usually can achieve good quad muscle activation within a day or so of the operation.

Exercises are designed to improve strength, endurance, flexibility, and balance. The measure of a good rehab program is how quickly a patient is able to return to full functional status. A patient should be progressed when the tissue is ready, instead of waiting a predetermined amount of time. All people heal at different rates. Everyone should be progressed as quickly as their tissues will allow it. In general, our goal is for patients to resume sport specific training within 2-3 months after surgery…that means they have normal strength, ROM, and endurance, no pain or edema, and can run and jump without problems. Often, our patients return to their sports in better condition than prior to their injury due to the comprehensive and intensive rehab program.

ACL Rehab For Active Adults – The Start Of Physical Therapy And The Beginning Of Every Single Day!

The first 2 weeks of recovery from ACL Reconstruction are a very sedentary period of time – there is much rest, much sleep, much discomfort and most likely quite a bit of pain.  However, the beginning of physical therapy signals the first true step (pun intended) to recovery – it is where you will retrain yourself to walk on your repaired knee and where you will work to get your injured leg in a pre-surgery state.  Even though your leg has only been immobile for 14 days – possibly less – you will most likely have at least some atrophy in the repaired knee that will need to be remedied via physical therapy.

The start of therapy will be exciting, at times grueling and quite possibly scary to go into.  But, with a dedication and commitment to the mandate that you will help yourself heal, you will soon be back to your active lifestyle, even stronger than you were before surgery.

As you are about to enter your first therapy sessions, keep the following points in mind:

1.  You need to trust yourself.  You are soon going to be asking your newly repaired leg to do things that it hasn’t done in a couple of weeks – lifting, some bending, some kneecap exercises and maybe even a little bit on a stationary bike.  Have faith in your healing process, and know that you can get through whatever lies ahead.

2.  You need to trust your physical therapist.  They are going to be asking you to do the activities listed above along with some others.  Initially you may think that they are crazy to ask you to do such activities.  However, keep in mind – they are professionally educated to help you recuperate, and they know what you need to do to have a successful recovery.  Also – they may very well have some other ACL reconstruction patients in their current workload.  In fact, take a look around your therapy room as you are doing your work – odds are you are going to see some other patients who are in If you have young children, prepare them for the fact that you are going to be immobile for a period of time and that they cannot rough-house around you while you are recovering.  You will soon be doing some of the more advanced exercises that they are doing.

3.  Concentrate on your form while you perform your exercises, and ensure that you follow the instructions of your therapist.  Subtle changes to your form or a lack of concentration can greatly reduce the effectiveness of a particular routine.

4.  Make sure to ice and elevate your knee.  Much like in the first 2 weeks, it will be important that you have a good regimen of icing and elevating, especially after therapy sessions.

5.  Don’t push yourself too hard.  You may be tempted to overachieve, but it will be crucial that you listen to your therapist as to what you should and should not do.

6. Make sure to take your prescribed medications and over-the-counter medications as needed and as instructed.  By taking the proper medication, you will continue to allow yourself to heal, will help maximize your comfort (and minimize your discomfort) and will allow you to go through physical therapy with a reduced level of pain.

7.  Do your home exercises between therapy sessions as instructed by your physical therapist.  I cannot stress how important this is.  You will largely be trying to regain your flexibility and range of motion in the first month of therapy, and your home exercises will greatly contribute to a complete recovery.

8.  Gauge the difference between good pain and bad pain.  There will be times that you have feelings in your knee that you have never felt before.  Make sure to keep your therapist abreast of any pains that feel stronger, more intense or sharper than expected.

9.  Similar to your post-op period, ask your doctor if a stool softener would be appropriate for you. Some of the medicines that are prescribed to alleviate pain and swelling may cause constipation, and a stool softener will help counteract this possibility.

10.  Continue maintaining your fluid intake.

Once you advance in your stretching and range-of-motion exercise, you will be able to move onto the next stage of therapy – strengthening.

The information in this article is for educational purposes only and does not constitute medical advice or medical services. If you have or suspect that you have a medical problem, contact your doctor promptly.

The benefits of low-impact aerobic exercises in helping knee problems are huge. There are multiple benefits in using aerobics for knee strengthening exercises including building up the muscles round the knee, weight loss and stimulating the body to release its natural painkillers, endorphins. Here is some brief information on each of these benefits.

MUSCLE STRENGTHENING

There are muscle groups around the knee that help to support the knee joint by absorbing a lot of the shock that would otherwise be transferred to the knee joint. Toning and strengthening these muscles using low-impact aerobics helps these muscles take a lot of stress away from the knee.

WEIGHT LOSS

Knee Pain Exercises

Another benefit of an aerobic exercise routine in your knee exercise program is weight loss. Being overweight is one of the biggest causes of knee pain and knee problems. It has been shown that when walking, the knee is subjected to impact equivalent to three times your body weight. Just imagine what this would be if you were running. Keeping your weight down therefore reduces this shock on the knee joint.

ENDORPHINS

When we exercise using aerobics, the body releases its own natural painkillers called endorphins. These help to reduce pain in the knee joint.

WHAT TO DO BEFORE AND AFTER EXERCISING

To ensure proper function of our bodies, including the heart and lungs, we all should do some sort of aerobic exercise. What we need to avoid when exercising is putting the weight bearing joints. knees, ankles and hips, under a lot of stress. Avoiding high impact exercises and using low impact exercises, like low impact aerobic exercises, will assist in preventing knee and other joint problems and in ensuring knee and joint pain is minimized.

Before starting an aerobic exercise session, it is important warm up properly. A few minutes of walking and some stretching exercises will allow a gradual warm up. Important muscles to stretch are the hamstrings and quadriceps, the knee supporting muscles.

Don’t “over-exercise”. When muscles get tired, their shock absorbing capabilities are dramatically reduced. This means that the joints, ligaments and tendons take the extra stress thus making them more susceptible to injury.

Allow your body to repair itself by exercising only every other day. “Over use” injuries are common and so easily avoided.

If you are pregnant it is important to check with your medical practitioner or physiotherapist on the safety of your exercise routine. When pregnant, the body releases hormones that causes tendons and ligaments to become looser and increases the flexibility of the pelvic bones. This can increase the risk of exercise related injuries to joints, especially if doing high impact exercises.

THE BEST LOW-IMPACT AEROBIC EXERCISES

If you have any knee problems or knee pain, check with your medical professional or physiotherapist before commencing aerobics to ensure the exercises are safe.

WALKING – Walking is a great low-impact exercise but there are some guidelines you must follow.

• Walk at a slower pace for a few minutes when you first start, to warm up.
• Only walk on even and level surfaces.
• Wear proper shoes that provide cushioning in the soles and support.
• Slowly increase the intensity of the walking and gradually build up to around 45 – 60 minutes.
• Be careful to not over exert yourself.

SWIMMING – Swimming is a great aerobic exercise because it puts no impact stresses on the joints and gives the muscles an excellent workout. Highly recommended.

OTHER WATER BASED EXERCISES – Water based exercises are recommended as the water’s natural buoyancy properties supports most of your body’s weight, taking load off the knee joints. Exercising in water is excellent for strengthening muscles as they must work harder to overcome the resistance of the water.

CROSS TRAINERS OR ELLIPTICAL TRAINERS – These provide intense cardio exercise with low impact on the knees. They also exercise most of the body’s main muscle groups, including those that support the knee joint, and can be an excellent method to lose weight.

EXERCISE BIKES (Stationery) – These provide excellent low-impact cardio workouts like the cross trainers but there are a few important points to know about.

• Set the seat height so your knees do not bend more than 90 degress.
• When the pedal is at its furtherest point from you, your knee should be slightly bent.
• If you suffer from lower back problems, a recumbent bike may be the answer. These usually offer cushioned support for the back and better seating. However, a recumbent bike will give a lower intensity workout than a conventional exercise bike.

Low-impact aerobic exercises can provide huge benefit in preventing knee injuries and knee problems and also in providing knee rehabilitation exercises following knee surgery or knee pain treatment.

Always consult with your medical professional before commencing any exercise routine.

Technorati Tags: knee exercise program, knee rehabilitation exercises, knee strengthening exercises, low-impact aerobics

Total knee replacement surgery (also called arthroplasty) can be life changing for someone suffering from knee trauma but it is a major operation and so recovery can take quite a while. Recovery from this type of knee surgery could also mean suffering with quite a bit of pain and some loss of function of the knee joint. However, this knee operation can be a major player in helping restore quality of life.

Prior to knee surgery, the knee has usually suffered from some degenerative changes which, in turn, may have caused the muscles that help support the knee to lose some of their strength and to not function exactly as they should. After a knee replacement operation, exercise is a critical part of the healing process but because of the pain and loss of function of the knee as well as the weakened muscles, it can be difficult to stick with an exercise regimen.

Over the past few years a lot of progress has been made in developing knee prostheses that are extremely durable and long lasting. Even so, these synthetic knee joints are not as robust as the actual knee joint and are subject to being damaged by activities like running, jumping and twisting and other “high impact” physical movements.

Your orthopedic surgeon will guide you in the exercise routine that you should commence after knee replacement surgery. He will also advise when to start exercising. Major knee exercises generally should not commence until your knee can bear your full weight, swelling and pain at the front of the knee has subsided and you have good knee motion, usually being able to bend you knee through 90 degrees. This could be as long as three months after the surgery. As soon as possible after the knee surgery, patients are expected to do simple knee straightening and bending exercises, sometimes with the aid of a special machine. The exercises will progress from light exercises initially and slowly increase in intensity as time and the healing process progresses.

The aim of the knee exercises is not only to ensure the knee can be bent and straightened but also to build up the muscles around the knee that help support it and to develop balance.

Two of the best knee rehabilitation exercises are bike riding (on an exercise bike) and swimming. These not only provide excellent therapy to assist in the healing of the knee joint but also are excellent cardiovascular exercises that also help in weight control. Maintaining a healthy weight level will speed up recovery time as less pressure is applied to the knee joint.

• BIKE RIDING – Use an exercise bike. When sitting on the seat, the foot should just rest on the pedal and the leg should be straight. This will prevent over-bending the knee which could cause damage. Start on a low resistance setting and slowly increase the resistance and the time.

• SWIMMING – This is one of the favored exercises because it is not weight bearing and can provide a total body workout. Again, start slowly and, if necessary, use a float to support the legs. Avoid leg actions like in the breast stroke which can put excessive strain on the knee joint. Slowly work up to a normal kicking action.

As the strength of the muscles around the knee and the mobility of the knee joint increases, you should experience less pain and discomfort and be able to slowly get back to your normal daily routine.
Knee rehabilitation exercises post total knee replacement surgery are one of the best ways to reduce recovery time and ensure that the new knee will give you many years of pain-free use.

Knee Rehabilitation Exercises

Whether you are rehabilitating your knee form after surgery or after an injury, progression of exercises should be slow and pain free.

Knee Rehabilitation After Knee Surgery

A general rehabilitation program in a patient with total knee arthroplasty (TKA). Day of surgery

Technorati Tags: arthroscopic knee surgery, Arthroscopy, knee joint replacement surgery, knee rehabilitation exercises, knee strengthening exercises, orthopedic knee surgery, surgery, total knee replacement surgery

Knee strengthening exercises hold the key to reducing the risk of knee injuries and knee surgery.  The knee is an extremely complicated joint that takes a lot of battering and holds up a lot of weight. 

It is not the actual knee that we are trying to strengthen but the muscles that support the knee.  By strengthening these muscles, some of the strain can be taken off the knee joint which will reduce the risk of knee injuries. Stronger muscles not only support the knee but also act as shock absorbers during activities like running or jumping.

There are two main muscle groups that directly support the knee.  These are the hamstrings and the quadriceps.  Very basically, the hamstrings, those muscles at the back of the shin and thigh, help in bending the knee while the quadriceps, those muscles at the front of the shin and thigh, assist in the straightening of the knee.  By using the right knee strengthening exercises these muscles can easily be built up.

Here are some of the best leg exercises for strengthening both of these muscle groups.

It is advisable to spend a minimum of 5 minutes doing warm up exercises such as aerobics before starting these.

Hamstring Strengthening Exercises

Exercise 1

Lie on your stomach and place the toes of your left foot on your right heel.
Pull the right heel towards your body while using your right heel to push in the opposite direction.
Hold this for ten seconds and then release.
Do ten reps with a five second rest between each rep.

Exercise 2

While sitting on a chair, place your heels on the floor.
Make out to pull your heels backwards but don’t actually move them. You should feel your hamstrings tighten.
Hold this for ten seconds and then release.
Do ten reps with a five second rest between each rep.

Quadriceps Strengthening Exercises

Exercise 1

Lie on your back and move your right leg backwards so the foot is flat on the floor and the knee is bent at about ninety degrees.
Straighten and raise the left leg to the height of the right knee.  Hold it there for three seconds.
Lower the leg and repeat another 9 times.
Now change legs and repeat the exercise ten times.

Exercise 2

While sitting on a chair with your legs straight and your heels touching the floor, tighten your thigh muscles.  Hold for 10 seconds.  Release for 3 seconds and repeat 10 times.

Exercise 3

Stand so that toes and knee are pointing straight ahead with the knees slightly bent.
Balance on one leg and raise and lower the body a few inches – like a mini squat but on one leg.
Do 10 reps for each leg.

If you feel any pain while doing these knee strengthening exercises, either reduce the number or cease them.

Top 10 Exercises For Arthritis of Knee

This article deals with physical therapy which is the mainstay of management of knee osteoarthritis, whatever be the other modes of treatment. Physical therapy intervention includes exercises for strength, flexibility, range of motion etc.

Knee Strengthening Exercises

Knee strengthening exercises strengthen the musculature around your knees. Get strong and healthy knees for the rest of your life!  

Knee Strengthening Exercises – Knee Physical Therapy

Quadriceps knee strengthening exercises. Quadriceps refers to a four-part muscle that exists at the front of the thigh and the front of the shinbone, below the knee

Knee Strengthening Exercise

Many people end up having knee problems, especially as they get older. Why? Well, for many people, it is because they don’t have the muscular support that they. 

How Knee Strengthening Exercises Can Help Improve Your Fitness

If you need to get your knees stronger there are a few knee strengthening exercises that are easy to do and will make a huge difference to your fitness. 

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ACL rehab – If you have recently suffered an anterior cruciate ligament tear or acl knee  injury  these exercises could assist you in your acl rehabilitation.

Please note – Check with your orthopedic surgeon before commencing these exercises and if pain or swelling increases cease them and consult your orthopedist. 

These knee injury exercises may assist in your recovery, however, commence them only if they can be endured without discomfort.

1  Isometrical muscular contraction of the Quads :While sitting on the floor extend your injured knee out in front of you and bend your other leg. Tighten the quads of the injured knee without moving your leg. (Try pushing down against the floor with the top of your leg). Hold this position for about ten seconds. Relax. Do this exercise 10 times.

2  Heel slips: Sit down on the floor with your legs extended outwards. Slowly bend the damaged knee and keeping while your heel on the floor, move your foot towards you. Repeat this ten times.

3  Prone knee flexures: Lay face down on the floor. Your legs should be straight and together. While bending your knee bring your heel back towards your buttocks. Hold for five seconds. Relax. Repeat ten times.

When you can stand on both legs and can place equal weight on each leg without any discomfort to the injured knee and any swelling has decreased you could try the following knee rehabilitation exercises.

4  Heel lifts: Stand up and place your hand on a chair to help balance. Keep your toes on the floor raise your heel and hold for five seconds. Lower your heel slowly to the floor.  Repeat ten times.

5  Half squats: Stand up facing a table and hold the table with both hands and place your feet about a shoulder’s width apart.  Slowly bend your knees and squat into the half squat position. Hold this position for about ten seconds. Slowly stand up and return to the original position.  Do this ten times.

6  Passive knee extensions: Sit in a chair and put your heel on another chair.  Ensure this chair is the same height. Relax your leg and straighten your leg. Hold this position initially for 1 minute an slowly increase the time to 2 minutes.  Do this a few times a day.  This exercise will stretch the hamstrings.

7  Knee extensions: tie one end of Theraband or elastic exercise tubing around one leg of a table and the other end around the ankle of your injured leg.  Face the tableand bend your knee to around 45 degrees against the resistance of the tubing and then relax and return to the starting position.  Repeat 10 times.

8  Standing on one leg: Only do this exercise when the swelling and pain in your injured knee has diminished and the your leg has regained some strength.  Stand unaided on the injured leg for ten seconds.

These exercises can be part of your acl physical therapy regimen and could assist in your ACL rehab.

ACL Knee Surgery Rehabilitation

An anterior cruciate ligament tear is a common sports injury that generally requires reconstructive knee surgery. A proper ACL injury rehabilitation program is vital.

ACL Reconstruction Rehabilitation

Since these publications, Kevin and I have continued to advance our ACL rehabilitation protocol.

ACL Rehab

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If you need to get fitter but are being held back because of problems with your knees then take a look are the simple knee strengthening exercises below.

This first exercise is really good for those who suffer from conditions such as chondromalacia patella. This is an inflammation of the cartilage beneath the patella ‘knee cap’. This sometimes results because the bones and muscles on the knee are out of alignment.

Sit comfortably in a chair, you need to be relaxed. Bend your legs as you would normally sit on a chair with your feet on the ground and your legs bent at 90 degrees, tense your thigh and hold this position for 5 seconds the release, change legs are repeat. You need to do ten reps on each leg. I told you it was easy!
It is very important to remember to breath whilst doing these exercises.

The second exercise is a little more tricky but it does help build up the strength in your knee.
Sit in a chair again, then cross your bent legs at the ankle. Push your legs forward with the rear leg then push them back using the front leg. (At first this can seem a little tricky but it is really easy once you get used to it!).
Switch the position of your legs by changing the direction of the cross. If the right leg was in front, move it to the back. Repeat this exercise ten times for each position.

Calf Burns
Would you like to move onto to something a little more challenging?
For this next exercise avoid standing on a concrete or metal floor. If your balance is not to good you may be better to do the following exercise on a mat or carpet.
Making sure you are well balanced, stand up straight, toes a little apart, heels together.
Lift the heels, balancing on the balls of your feet. Imagine a string attached to the centre of your head pulling you up. Hold for 5 seconds, then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you’re on the balls of the feet.
To change this exercise a little try bending your knees a little once you have raised your heels and are standing on the balls of your feet. This will also work your bottom as well as your hamstrings and quads. Again hold for 5 seconds then straighten your legs and lower your heels. Repeat for 10 reps.

If you can make sure you carry out these knee strengthening exercises a couple of days a week or better still daily, you will have strong, healthy knees in to time at all.

By: Lyndsay Whittaker

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Knee Strengthening Exercise

Many people end up having knee problems, especially as they get older. Why? Well, for many people, it is because they don’t have the muscular support that they.Knee Strengthening Exercises After Arthroscopic Surgery

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Exercise your knees. Get strong and healthy knees for the rest of your life! 

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Knee Strengthening Exercises - If you have a bad knee then knee physical therapy is very important.  This article outlines knee rehabilitation exercises that can be used to strengthen and reduce pain in the knee.

Exercises for a Bad Knee

Knee pain can occur for various reasons. Read on for some basic exercises for a bad knee.

Physical exercises are very important and should be incorporated in our everyday life to have a healthy mind and a healthy body. One can choose from many fitness activities that will help to keep a body fit and active. Well, a person may suffer from a bad knee due to a variety of reasons. It can be because of an injury or it may happen even with age. Here, we can take a quick look at some basic exercises for a bad knee.

Exercises for a Bad Knee:
There are many exercises that help to strengthen muscles around the knee area. These exercises also help to strengthen muscles and ligaments even around the buttock. Take a look at some of the examples.

Lie on your back and bend your knees. Feet should be flat on the floor. Then, suck your belly button inside and clench your bottom. Now, you would need to lift the body off from the floor and point it towards the ceiling. Remain in the position for 2 seconds and then slowly lower yourself halfway towards the floor. Remember one thing whilst you do this step – keep the tummy and the bottom squeezed towards the inside. Now, repeat the process. Avoid lowering the body completely on the floor with the repetition of each step. Begin with small sets and increase them during the week.

A lunge is a very easy exercise for a bad knee. Put one leg forward and bend both knees. You must keep the body straight. After bending, come up slowly. Repeat the process by putting the other leg forward. This will stretch the thighs as well.

Here is another exercise for a bad knee. You first need to lie on the floor. Then, place a towel underneath the thighs. This will act as a support. Now, keep the leg straight and then raise the foot to a height of 6 inches. Hold the leg in this position for a few seconds. Then, lower the foot by bending the knee. Repeat at least 10 times. You need to try alternate sides for this exercise.

You can read more about knee strengthening exercises. Yoga exercises also prove to be very helpful in the long run. A basic exercise routine is thus so important for physical fitness.

Exercises for Knee Pain

Hey everybody, Knee&l fef t;/b> pain sucks. It makes you feel like you can’t exercise, when in reality, there’s so much you can do. Knee Pain Exercises – Knee.

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Passive knee extension: Do this exercise if you are unable to fully extend your knee. While lying on your back, place a rolled up towel underneath the heel of you injured leg so it is about 6 inches off the ground.

Knee Exercises

Patellar Tendonitis (Jumper’s Knee) Rehabilitation Exercises. You can do the hamstring stretch right away. When the pain in your knee has decreased, you can do the quadriceps stretch and start strengthening the thigh muscles

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Total knee replacement recovery exercises play a major part in your recovery following knee surgery.  Remember that your knee replacement procedure was a major operation and full recovery will take time. 

It is imperative that a regular exercise regime is commenced as soon as possible to help restore the mobility and strength to your knee.  This will help speed up your recovery so that you can return to your normal activities as quickly as possible.

Your orthopedic surgeon will recommend the knee exercises that you should do.  These will generally start off fairly light and gradually increase in intensity.  It is important to follow your surgeon’s instructions on this physical therapy.
As you gain more strength and confidence your knee therapy can consist of more advanced exercises.  Here are some which can be useful.  Before starting on these exercises please run them past your orthopedic surgeon or physical therapist.  These advanced exercises should be started until at least 4 weeks after your knee surgery.

AdvancedKnee Exercises

Standing Knee Bends

Stand up and using a walker or crutches to steady yourself, lift your thigh while bending your knee as much as you can.  Hold this position for between 5 to 10 seconds and then straighten your knee making sure that your heel touches the floor first.  Repeat this a few times but do not over do it.

Advanced Knee Bends

Lie on your back and bend your knee to about 45 degrees.  Place a rolled up towel over your ankle and take hold of each end.  Gently pull back on the towel to increase the angle of bend.  Hold for around 5 – 10 seconds.  Repeat this exercise several times.

Resistance Knee Exercises

Using light weights, repeat the above exercises with the weights wrapped around your ankle.

These resistance exercises should not be started until at least 4 – 6 weeks after your knee replacement surgery. 

You will need some light weights that can be tied around your ankle.  These can be obtained from most sports stores.  Start with one or 2 pound weights and slowly increase the weight as you regain strength in the knee joint.

Exercise Bike

Using an exercise bike is great way to increase mobility in your knee and muscle strength.

Make sure you set the bike up properly.  Adjust the height of the seat so that with your knee almost straight the bottom of your foot touched the pedal.  Keep the tension of the exercise bike fairly low so it is easy to pedal.

First of all pedal backwards.  When you achieve a pedalling motion that does not give you any discomfort then start pedalling forwards.  Do this twice a day for about 15 minutes and slowly increase the time.  When you feel comfortable in doing so, increase the tension.

Precautions

It is not uncommon for you to feel knee pain or swelling after knee physical therapy like this.  This can be relieved by applying ice to your knee and elevating your leg.  If you feel the pain or swelling is extreme, cease the exercises and consult your health specialist.

These exercises should be an integral part of your total knee replacement recovery regimen 

Written by Kerry N  

Knee Rehab Exercises – Bill Starr

“There’s no doubt in my mind that a lot of major knee injuries have been prevented because the joint was extra strong. The controlled up -and-down movement of the squat is the best rehab exercise. 

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Physical Therapy Knee Exercises: Knee Rehabilitation Exercises

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To prevent complications of post operative knee surgery it is important to get the knee working as soon as practical and so rehabilitation after arthroscopic knee surgery is a citical step in recovery . This article examines exercises that can be used in arthroscopy knee surgery recovery.

Following arthroscopic knee surgery, it is imperative that you start knee exercises immediately.  The aim of the exercises is to not only restore strength to the knee joint but to also help restore a full range of motion to the knee.

Listed below are four knee rehabilitation exercises that you can start with.  These are non-weight bearing exercises and will assist in restoring the range of motion to the knee as well as gently strengthening the muscles around the knee.

Remember, however,  that any exercise regimen should first of all be discussed with your orthopedic surgeon before commencement.  It is most likely that you will be given similar exercises by your surgeon.  An early start to exercising is usually recommended by most surgeons but some may suggest waiting a few days after the knee surgery before commencing an exercise routine.

In the early stages following your knee arthroscopy surgery you may feel some discomfort in the knee joint and possibly some swelling.   This isn’t unusual and antiflammatory medication is usually prescribed to help relieve these symptoms.

When doing these exercises you should not experience any pain.  If you do then you should cease them immediately and rest the knee joint.  You may, however, feel a gentle stretching sensation when you first begin but should not feel any real pain.  Afterwards it is good practice to elevate your leg and apply ice to help reduce any swelling that may occur.

Here are the four exercises that can be used, subject to confirmation by your orthopaedic surgeon, immediately after your knee arthroscopy.  When doing these exercises it is important that the motion be gentle and steady and not jerky. Over-stretching must be avoided.

The first exercise stretches the quadriceps:

• Lay on your back on a flat surface. Put a rolled up towel beneath your ankle. Now push your ankle down into the towel. You will notice that your knee will tend to straighten.  Try to straighten the knee as much as you can.  Hold the position for about five seconds. Then relax for a few seconds and repeat the exercise 9 times (ten in total).  Remember to keep all motion smooth.

The second exercise – Straight Leg Raises:

• Again, lay on your back on a flat surface. Straighten the leg that was operated on and keep it straight while bending your other leg to about an angle of 90 degrees so that the foot is flat on the floor. Contract the front thigh muscles and slowly raise the operated on leg about six inches (15 centimetres) off the floor. Hold this position for about 5 seconds and then lower your leg. Rest for a few seconds and then repeat the exercise another 9 times. Remember to keep the knee straight at all times.

The third exercise is for the hamstrings – Hamstring Contractions:

• Lie on your back and bend both knees to 10 to 15 degree angle. While keeping your legs still, pull your heel into the floor causing the muscles on the back of your thigh to contract. Again, hold this position for about five seconds and then rest for a few seconds before repeating.  Do this exercise 10 times.

 The fourth exercise involves the gluteal muscles.  These are the three muscles that comprise the buttocks:

• Lie on your back and bend your knees to a 10 to 15 degree angle. Now squeeze your buttock muscles together and hold for a count of 5. Rest for a few seconds and then repeat for a total of 10 sets

By following this exercise regimen you should prevent any complications of post operative knee surgery.

Arthritis Knee Exercises Strengthen the Muscles That Support the Knee

Arthritis knee exercises are very important if one is experiencing arthritis in the knee joints. Exercise is one way to maintain a strong and healthy cartilage as it has the effect of strengthening the tendons and muscles that support the knee.

Knee Exercises

Knee health is critical and will have a profound impact on your daily life. Do you find yourself struggling to run, bend your knees or getting out of your seat.

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 Knee Rehabilitation Exercises – 5 Important Things to Remember

1. Do What Your Health Care Professional Advises.

Everybody would like to get back to what they were able to do before they injured their knee as quickly as possible. However it can be frustrating and boring to have to stick to a structured exercise regimen given to you by your doctor for knee rehabilitation. But, it is important to remember that these knee physical therapy programs are designed to ensure that no damage is done to the knee and to assist in its healing. It is important that you listen to your doctor or physiotherapist and follow their instructions because their main interest is to get your knee rehabilitated as safely and quickly as possible.

2. Don’t Concentrate on Just One Muscle Group.

A lot of people concentrate on strengthening their quadriceps. This is the muscle at the front of the thigh. Although strengthening the quadriceps is crucial, it is equally as important not to neglect your hamstrings, the muscle group at the back of the thigh. The quadriceps and hamstrings work together, the quadriceps to straighten the leg and the hamstrings to bend the leg.

3. Start Slowly

At the start, knee rehabilitation exercises should be done using higher repetitions (reps) combined with low resistance. For instance, do 3 sets of, say, 18 reps in a pool. This way you are achieving the lower resistance and also reducing the stress on the knee joint. This is particularly valuable if you’re post-operative or have arthritis.  Then, as strength in your knee increases, slowly raise the resistance level while reducing the reps to, say 3 sets of 10 or 12. Initially your knee rehabilitation routines will be simple ones but the complexity of them can be slowly increased over time. In most cases, your physical therapist can assist in creating a program for you aimed at getting you back to or near to the level of physical activity and fitness that you enjoyed prior to the injury.

4. Use the Correct Equipment

It is important that you use the correct equipment when embarking upon your knee rehabilitation to ensure complete recovery regardless of whether you are taking part in a formal rehabilitation program or an unsupervised program at home. Again your physical therapist or doctor should be able advise you on the most suitable equipment for your particular case. Don’t think that this equipment needs to be a full blown multipurpose gym. Very often all that is needed is some free weights or resistance tubing which can be very inexpensive yet highly effective and readily available from sports stores or even online. There are times, and this can depend on the injury, when more complex equipment is needed. This sort of equipment can often be found at your local gym. Once again you should seek the help and advice of your health care professional.

5. Exercise Should Be Pain-free.

An increase in knee pain or swelling of the knee usually means something is wrong and if your knee rehabilitation exercises cause either of these symptoms then you should stop and seek professional advice. These rehabilitation exercises can be tiring and difficult and the feeling of exercise burn or a bit of discomfort in the muscle is quite normal but increased pain in or swelling of the knee joint is not. Remember the purpose of the rehabilitation exercises is to strengthen and help repair the knee. Increased pain levels or swelling is a sign that the opposite could be happening.

Kerry Northey

Algerian Brahim Ferradj Begins Knee Rehabilitation

Algerian Brahim Ferradj Begins Knee Rehabilitation. The Stade Brestois striker has started physical therapy after successful surgery to fix ligament damage in his knee. 

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