Knee injuries can take on a variety of different forms -- including sprains, fractures, dislocations, tendinitis and damage to your ligaments and cartilage. If you are an athlete or avid participant in exercise, recovering from a knee injury may mean time spent away the activities you enjoy the most. However, with cross training and your doctor's permission, you may be able to maintain your strength and stamina as you recover. Cross training means that you use a variety of activities to stay in shape. With a knee injury, your cross training activities are going to be low-impact.
Step 1
Follow exercise recommendations. To maintain your current health and fitness level, the National Academy of Sports Medicine, recommends participating in 30 minutes of exercise, five days per week. Exercise should be moderate, meaning your heart rate becomes elevated and you break a sweat.
Step 2
Consider your options. While recovering from a knee injury, you are going to need to participate in low-impact and zero-impact exercises. These exercises provide little to no stress or jarring movements on your knee as you reap the rewards of a full workout. Swimming, cycling, walking, using an elliptical machine or rowing machine are all considered to by low impact workouts. With a knee injury, you can also engage in an upper-body strengthening program or participate in light stretching -- such as yoga.
Step 3
Add three components to your cross training program. The American Academy of Orthopaedic Surgeons reports that these components include aerobic exercise, strength training and flexibility exercises. An example of a cross training program can include swimming -- which can be alternated with other low-impact cardiovascular exercises-- lifting weights and participating in yoga.
Step 4
Stretch everyday. Spend five to 10 minutes stretching your muscles -- or participating in an activity such as yoga that involves a great deal of flexibility training.
Step 5
Participate in strength training twice a week for 30 minutes at a time. With a knee injury, strength training should focus on keeping your upper body strong. Strengthen training exercises may include chest presses, bicep curls, triceps extensions and pullups.
Step 6
Engage in cardiovascular -- or aerobic exercise -- three times per week. Sessions should be 30 minutes long. For example, you can choose to swim, cycle and use an elliptical machine all in one week.
Tips and Warnings
- Attend physical therapy as indicated by your doctor. As you cross train, physical therapy can help improve the range of motion and strength in your knee. This can prepare you for return to your normal activities.
- Prior to beginning cross training, talk to your doctor. Your doctor can provide a list of exercises you are capable of participating in with a knee injury as well as exercises you should avoid as you recover.
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- American Academy of Orthopaedic Surgeons; Cross Training; July 2007
