Just days after both of my knee surgeries we started working to keep things from getting weaker (the weaker you get, the longer rehab takes). The first exercise is to hold your leg straight (which is easy if it is casted or braced) while sitting on a flat surface; raise it a few inches and hold for a count of 10 seconds. This works the quads. Do 10 or 20 of those. Turn over, lay flat, and and do the same thing for the hamstrings and glutes. Do this once or twice a day. These exercises were made progressively harder over several weeks by lengthening the hold time to 30 seconds and adding ankle weights. Ice your knee immediately following rehab exercises. Once the bandages are off and you can bend your knee, I'll write more.rules2bbroken wrote:Basically, i can't see whether the swelling has gone down as theres a somewhat cast-bandage on my leg.
I was told to tighten my thighs now and then. Like a few reps to make it stronger ?
And i am quite new involving in the soccer scene. So its quite a disapointment .
"clenching your thigh" is a milder form of lifting your leg up a few inches by using the quadriceps muscles. You really are going to have to learn about the anatomy and physiology of your leg if you are serious about fully recovering. It is important to strengthen these muscles, because they hold your kneecap in place and stabilize the knee. The exercises I described can be done in bed. You can also kneel on your good leg, rest on your elbows, and extend your leg with little danger to anything except your toes.rules2bbroken wrote: I dont think i can turn over. In case i couldnt control and drop the leg, and there'll be direct impact between my knee and the ground XD.
So what about the ''clenching'' of my thigh ? What is it for ?
The good thing about crutches is your arms and shoulders get pretty strong.rules2bbroken wrote:i am wearing this splint till the 20th of Feb,
This is a great opportunity to even things out make your right foot as good as your left.rules2bbroken wrote:Also, the injury is on my left leg, and i am left legged ): . Naturally left legged .
Stronger muscles around the knee will help stabilize things. I went 7 years without an anterior cruciate ligament. I played my senior year of high school without it. This would not have been possible without strength training.rules2bbroken wrote:If they were recurrent dislocations [higher chance] , i may have to go for surgery .
It's not a date on a calendar, but a process with a series of milestones. Depends on how dedicated you are and how severe the injury. I would consider every rehab exercise "football training".rules2bbroken wrote:How long still should i get back to the football trainings ?
rules2bbroken wrote:By the way, is there any exercises i can do ? Maybe for my arms or something. because i am really getting fustrated with myself, hahas, cause usually i am either jogging in sch or smth, but its been a few wks since i haven't ,so its quite nerve racking. ahhas
Oh really ? Then i'll start usingit more often around the house.Hahas.How many reps ? LOLS.The good thing about cruthces is your arms and shoulders get pretty strong
The thing is, my left leg isnt that good yet, i was stil training it up =XThis is a great oppurtunity to even things out make your right foot as good as your left
Ive nt been to sch because of this =) yay !hahas. Cause my classes are all located at the top 3rd and 4th floors so it would be quite troublesome for me to climb up the stairs .I know the feeling. Most bodyweight exercises and running require your leg, but swimming and many weight training exercises do not. Would you consider joining a fitness center, using the school weightroom, or something similar?
A fitness center or health club has a wide variety of equipment that can adapt to your needs as well as staff members that can show you how to use everything. 14 is a good time to start. Your options at home are pretty limited. The reason I first walked (limped) into a health club was because it had the same leg exercise machines that my physical therapist had.rules2bbroken wrote: Umm. i dont really consider joining a fitness center at my age yet. 14 ? It'll be abit weird for me. I've only my houes. Maybe i could train up my stomoache and back ? Do you know of any exercises that work on this ?
PS: One of my leg is straight =X
Lotsa xercises require bending of the leg. i am not really sure what are possible for me to do.