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guy1984
Question:
Personal Rehab
Hi, Two things: 1st) I damaged my knee a year back and now want to start playing rugby next season. It's not an internal injury but I think the muscles in front of the knee cap (is this possible??). It doesn't hurt all the time (I can run, sprint, walk without pain), I feel pain when I squat, I have been going to the gym and it has started to get better but I still have the odd niggle. Are there any techniques to strengthen the areas around my knee I can do without having to go and see a physio.
2) I would like some tips on how to get ready to start playing again.
All the help would be great. Thanks.
Asked by guy1984 - 1 answer - 34 weeks 2 days ago
physioroute
personally I would recommend a review by a physiotherapist - even if it's just a one off to give you some advice etc, just make sure it's one that is used to dealing with sport. -- does your rugby club employ a physio or refer to one it may be worth trying that. As for working the knee you need to work through the ranges of movement in a controlled manner ensuring that your hips are level and your knee squats down over your toes (not inwards or outwards). If you want to stress it further use a weight.
Submitted 33 weeks 3 days ago by physiorouteAnother good exercises is to stand sideways on a step and step off with your good leg, keeping knee over toes again - that;s the most important thing.
As for returning to training my advice to an injured athlete is to return to training at 25, 50, 75 then 100% over a course of few weeks, adding in the more challenging aspect at the end i.e contact, twists, line outs etc. Untill you can compete against the others a 100% then you should not try a match, and again you may have to wean back into playing a full match over time. Anything more specific let me know - good luck