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I'm not sure if this belongs here

I pulled the ligaments in my right knee yesterday and it's KILLING me.

I did this once before a while back and I stopped exercising and that caused me to gain alot of weight.

I don't want that to happen again so I was wondering if anyone knew some exercises yo help strengthen my knee.

Shut your tongue in the door, bury your left foot and then recite the alphabet in alphabetical order.

Hope it helps.

Strengthening exercises
(Anterior Cruciate Ligament injury)

Below are strengthening exercises used in the rehabilitation of anterior crucitiate ligament injury following surgery. It is for information purposes only. Always seek professional advice before starting any rehabilitation programme.

Static quads seated

* Contract the quadricpes muscles and hold for 5 to 10 seconds.
* Relax for about 3 seconds and repeat 10 to 20 times.
* Place the fingers on the muscle towards the inside of the leg above the knee (vastus medialis muscle). It is important that this muscle is developed and this one should be felt contracting whilst performing the exercises.


Static contration of the left leg quadriceps muscles.

Static quads standing

* As above but performed in the standing position.
* This exercise is performed from phase 3 onwards of the post surgery rehabilitation programme.
* These exercises should be performed on a daily basis.

Static hamstring holds

* Lie on front.
* Bend the knee to about halfway up.
* Hold in that position for 10 to 20 seconds.
* Repeat 1 to 3 times daily.
* Progress by increasing duration of hold and number of repetitions or using an ankle weight.


Static hamstring holds

Calf raises

* Simply raising up and down on the toes, keeping the legs straight.
* Aim for 3 sets of 10 to 20 repetitions daily.
* This exercise can be progressed later in the rehabilitation process by doing single leg calf raises and then single leg calf raises without leaning against a wall or holding onto anything.


Calf raise

Hip flexor strengthening

* Raise the knee up as high as comfortable, bending the knee and lower.
* Aim for 3 sets of 10 to 20 repetitions daily.
* This is developed in the later stages by increasing the speed of movement on the upwards stage as well as the number of repetitions.

Originally posted by Ya Krunk'd Floo
Shut your tongue in the door, bury your left foot and then recite the alphabet in alphabetical order.

Hope it helps.
omg your such a attention seeker, stop posting idiotic shit

Originally posted by ~ J ~
Strengthening exercises
(Anterior Cruciate Ligament injury)

Below are strengthening exercises used in the rehabilitation of anterior crucitiate ligament injury following surgery. It is for information purposes only. Always seek professional advice before starting any rehabilitation programme.

Static quads seated

* Contract the quadricpes muscles and hold for 5 to 10 seconds.
* Relax for about 3 seconds and repeat 10 to 20 times.
* Place the fingers on the muscle towards the inside of the leg above the knee (vastus medialis muscle). It is important that this muscle is developed and this one should be felt contracting whilst performing the exercises.


Static contration of the left leg quadriceps muscles.

Static quads standing

* As above but performed in the standing position.
* This exercise is performed from phase 3 onwards of the post surgery rehabilitation programme.
* These exercises should be performed on a daily basis.

Static hamstring holds

* Lie on front.
* Bend the knee to about halfway up.
* Hold in that position for 10 to 20 seconds.
* Repeat 1 to 3 times daily.
* Progress by increasing duration of hold and number of repetitions or using an ankle weight.


Static hamstring holds

Calf raises

* Simply raising up and down on the toes, keeping the legs straight.
* Aim for 3 sets of 10 to 20 repetitions daily.
* This exercise can be progressed later in the rehabilitation process by doing single leg calf raises and then single leg calf raises without leaning against a wall or holding onto anything.


Calf raise

Hip flexor strengthening

* Raise the knee up as high as comfortable, bending the knee and lower.
* Aim for 3 sets of 10 to 20 repetitions daily.
* This is developed in the later stages by increasing the speed of movement on the upwards stage as well as the number of repetitions.

Thanks ~J~
I'll try them out today

welcome..

Originally posted by Darth Nauj
omg your such a attention seeker, stop posting idiotic shit
It's Ou Be Low Hoo. You'll learn to expect it.

Originally posted by DarkC
It's Ou Be Low Hoo. You'll learn to expect it.
ive seen his posts everywhere , there very dumb actually

Originally posted by Darth Nauj
omg your such a attention seeker, stop posting idiotic shit

I'm not seeking attention, but it would appear that my prose demands it.

Perhaps I may rephrase your post:



Duly noted. I'll move on...

Originally posted by Darth Nauj
ive seen his posts everywhere , there very dumb actually

You right the goodest english.

Originally posted by Ya Krunk'd Floo
You right the goodest english. i couldnt find anything wrong with that sentence ....oh i see....there...it should be they're...i got ya...i got ya...nice one

Originally posted by Ya Krunk'd Floo
I'm not seeking attention, but it would appear that my prose demands it.

Perhaps I may rephrase your post:



Duly noted. I'll move on...

Originally posted by Ya Krunk'd Floo
You right the goodest english.
sorry to bust your bubbles buddy but english isnt my first language

Originally posted by DarkC
It's Ou Be Low Hoo. You'll learn to expect it. And what, if I may ask, was it that gave it away? For truly I myself am perplexed, confounded and to the fore, absolutely dumbfounded....as to how the two are one and the same.

I say this Ya Krunkity is an imposter and a poser wannabe OB....but then, who knows really, eh?