Recovery from injury and now back to sports.

A

amyhra09

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Hey, i need some input on my current situation

anyway, i am 14 this yr, and i had a 6 month break from sports since January due to injury, i dislocated my left kneecap wheni play netball { i knw quite stupid since i am actually playing soccer too} And the thing is my left leg is the dominant leg.

I've been doing rehab the last month and i currently can run and jog but i ached whenever i completed them. I am not that fast anymore and my stamina has dropped greatly. MY left thigh size has also shrinked !!

I cant jump and land with my left leg only cos its still not strong yet.
I am having a soccer league on Augustwhich is like 1 month away . I really wanna get back in shape.

Could you guys list me out some exercises for me ? I am suppose to build up my hamstrings and quadriceps so that they can hold my kneecap in place. Fitness is also improtant for me.
Or some articles that i could read on?

Thanks alott!!!!
I dont really go to gym, most of my friends would never go to the gym
 
I'd do low impact cardio for now, it doesn't seem like your knee is quite ready for heavy weights if you still get sore from running. You might want to check with your doctor on your current status. High intensity interval training (HIIT) through cycling can really whip you into shape while relieving you of jolts to your knee.



If indeed you are ready for heavy weights, you can start out light on squats and deadlifts and work up from there.
 
The exercises that i've been told to do or i was doing in physiotheraphy was
Piles Squats, Lunges, Wall Squats, Leg extension, Leg curls.
but i havent been to the physio for quite sometime as its money-consuming.

Lunges :when my right was the trailing leg, i could do it with ease. But if my right leg's infront and my left leg is the trailing leg, i cant do a proper lunge as its not strong.

I dont really wouuld go into weightlifting though.

I am gonna jog like 2km every alternate days and maybe build up from there.
 
don't jog stay on the bike...before anything you will nned to get stability back by building up surrounding muscles like your doctor says...if your doctor has given you a rehab program than tyou need to do it exactky as they prescribed it...don't try too much too soon...if on some exercises yuo can only get partial range of motion just try and increase slowly from workout to workout...always do weak leg 1st and only dot the same reps and range of motion for strong leg as you do weak leg so imbalance doesn't get any worse
 
it sounds like you are making good progress, but you still have a long way to go. the important thing is NOT TO RUSH IT. i tore my ACL playing flag football w/ some of my buddies and it was about 7 months before i able to go back to playing competitive sports.

the main excercises that I did were:
leg extensions - one set w/ both legs, then take off 40-50% of the weight and do the weak leg. do this for three sets (6 total).

leg press - same routine as w/ the leg extensions, one w/ both legs, one w/ the weak leg.

single leg squats - no weight, its more of a stability thing, but it will definitely strenghten your leg. just stand on a platform about 6-8 inches off the ground (stairs will work fine) and balance on your injured leg. let your other foot hang off the platform and slowly squat until your leg is at about 60-75 degrees. then just push back up. do 3 sets of 15.

and of course running. i wouldn't recommend HIIT just yet because your knee probably isnt back to full strength. just run a mile or so at a time, maybe more depending on how you feel. you don't want to do any sprints right away because of how weak your knee is. i made that mistake about 4 months out of surgery and i paid for it for several days afterwards (the two tendons in the back of my knee hurt everytime i took a step).

the main thing is to gradually work yourself back into shape. don't overdo it because you will end up doing more damage. but you're young enough that you can still get back into the shape that you were once in. i hope this helps, and good luck.
 
Were you cleared from physical therapy? Do not perform lunges if your patella (kneecap) was injured. The added stress from a lunge will put alot of increased pressure on the muscles that attach at the knee. Triplec is right on with worrying about stabilization over strength. Dont worry that the leg is not as strong, it will get there.
 
I tore my ACL when I went skiing in February. I exercise (cardio/weights)
M-F and I am an addicted to it so I can understand how you are ready to jump back on board. I "WAS" a runner. I would run about 7 miles ....now since my knee injury/surgery I am down to the elliptical trainer and the stationary bike. I can only do about 20 minutes MAX because I start to cramp up. Ur muscle in ur thigh shrank because you are not using it as much as before and its no longer favored. FYI my muscle shrank too and I was PETRIFIED I would have a stick leg and a buff leg but don't worry... I am back to normal. You need to work your quad muscles (weight machines) but I would not recommend running right now. Its so hard on your knees and you already have an injury so it just makes the healing process harder. For your cardio and to keep in shape try the bike or the elliptical. They are both low impact but can keep ur heart rate up.
 
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