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DRA curated short list of essentials I’d prioritize for an ACL/meniscus injury 😬
If you’ve ever had knee buckling, a meniscus tear, ACL sprain or any combination + knee pain - OR want to try and avoid them, this is for you.
The marvelously intricate KNEE joint’s stability is maintained by bone structure, inert tissue (ligaments/capsule), and other dynamic stabilizers.
DYNAMIC stability is maintained by the muscles that cross the joint and have influence on it, like the hips, quads, hamstrings as well as the posteromedial/latearl capsular components and the IT band — how well your knee stays together with the help of structures that move it.
Injuries to the ACL, MCL, PCL and meniscus tears may result from trauma but may also occur from non contact mechanisms like cutting, twisting jumping, and sudden deceleration. If one of these does go, one may complain of major swelling (within 2 hours) after injury and a “pop” at the time it happened. Evaluation by radiograph and imaging are important to assess the integrity of the joint after the fact.
Those with more chronic instability may experience clicking, catching, or the knee “giving out” especially with twisting.
👉🏼 You should be able to control ALL your knee extension WELL, stand one one leg, perform some degree of a squat, and load the quads while staying balanced for basic knee function.
Walking and getting through life nornally is a PRIMARY goal if you plan to complete again.
⬇️ These are some exercises you may see in early/mid stage knee rehab and honestly - some that are just great to build a resilient knee!
1️⃣Straight leg raise + block (hip flexor & quad strength)
2️⃣Split stance TKE: critical for walking
3️⃣Elevated SL bridge: hamstring focus
4️⃣Step downs: tendon loading, ankle mechanics, & quad strength
When was your last episode of knee pain?
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👇🏼 LMK if this was helpful!
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#reversenordic #kneepainrelief #hipflexorstretch #kneepain
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