A knee injury does not have to permanently derail your exercise program, but it does require one step backward so you can eventually return to regular workouts, moving many steps forward. The key to getting back in shape after a knee injury is to follow your physical therapist's guidance about treatment, including the seemingly easy rehabilitation exercises you can do in your sleep. Ensure you are cleared to begin exercising on your own.
Considerations
The knee is a very complex structure of ligaments, cartilage pads, synovial or fluid-secreting structures, bones and very little muscle. The specific structure or structures injured does impact how long it takes you to recover and get back in shape. Because the tissues of the knee are interdependent, all of the exercises you do must be gradually progressive, reducing your risk of injury. Even if your brain commands the motion and your quads and hamstrings are uninjured, the supporting structures may not be strong enough to do what you want to do while you are getting back in shape.
Start with a Hot Pack
Applying heat to your knee for 10 minutes prior to the onset of your session increases blood flow to your affected joint; this is especially helpful when your knee feels tight. An increase in blood flow raises the temperature of your knee, preparing the involved tissues for the exercise to come.
Light is Right
Easing into a cardio or weight training session slowly reintroduces the tissues of your knee joint to the more strenuous mechanical forces imposed on the knee from exercise. Begin with unidirectional aerobic and resistance exercises even if you are used to moving in multiple directions such as in a Zumba class or doing lateral lunges. For instance, walk on a flat treadmill, walk with the treadmill on a slight incline then use an elliptical machine. Strengthen your knee with leg extensions and light bodyweight half-squats before you take an aerobics class or before you do more intense cardio on the machines. When you do take the class, be very conscious of twisting or rotational patterns that increase the forces on your knee joint so you do not reinjure your knee as you get back in shape.
Upper Body Exercises
It may be too difficult to carry dumbbells or use a cable pulley machine even for upper body exercises because you must support the weight with your knees. Use a barbell bench press if it does not hurt your knee to be in a bent position, but keep the weight at a level so you are not pushing through your feet to press the bar up. Exercise machines like the chest press, biceps curl, triceps extension, shoulder press and seated cable rows are excellent for working your upper body muscles as you get back in shape. Gradually work your way toward using free weights when your knee is strong enough.
Diet
A knee injury is a slippery slope to tread because when you are not exercising or working, you are likely sitting on the couch and eating more than you normally would. Keep the junk food out of the house or any food you are likely to overconsume such as bran muffins, granola bars and your favorite cereal. Because the volume and intensity of your normal exercise routine is quite diminished as you are recovering from injury, your body does not need the same number of calories as when you were more active. Maintain a food journal even if you are just counting calories to help keep your diet on track so you do not gain any weight.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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