Posted by Green Leaf on September 8, 2014 at 11:03am
Help! I've been on crutches for to weeks now and am craving some exercise. I landed on a rock while trail running and tore open my whole knee cap. I can't bend my knee at all right now and probably wont get back to sports for several more weeks(running, swimming, dancing...) Any ideas for exercises i can do while recovering? Especially cardio and stretches.Thanks
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I racked up my knee doing pistol squats last year and was in too much pain to walk more than a few steps. It took about 3 months to completely heal. During that time I was at least still able to do pushups, pullups and dips. I couldn't manage any lower body exercise and I couldn't do handstand pushups since I wasn't able to kick up into position. At least I was able to do a few upper body exercises. Perhaps you can do the ones I did or find some others that you can do while you're on the mend. Another time I messed up my knee jogging, so I swam at the Y for some time while I was recovering. Since these injuries, I've decided to respect my knees. Now I'm just satisfied with two-legged squats and I don't do a lot of heavy jumping. Here's the stretching program I do:http://video.yandex.ru/users/vc0t/view/215/ You may have to let it play once to let it load so that it plays again smoothly.
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I racked up my knee doing pistol squats last year and was in too much pain to walk more than a few steps. It took about 3 months to completely heal. During that time I was at least still able to do pushups, pullups and dips. I couldn't manage any lower body exercise and I couldn't do handstand pushups since I wasn't able to kick up into position. At least I was able to do a few upper body exercises. Perhaps you can do the ones I did or find some others that you can do while you're on the mend. Another time I messed up my knee jogging, so I swam at the Y for some time while I was recovering. Since these injuries, I've decided to respect my knees. Now I'm just satisfied with two-legged squats and I don't do a lot of heavy jumping. Here's the stretching program I do:http://video.yandex.ru/users/vc0t/view/215/ You may have to let it play once to let it load so that it plays again smoothly.