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Knee injury therapy

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Knee injury therapy Empty Knee injury therapy

Post by Nicholas(Shaokai) on Sat Aug 11, 2012 3:51 pm

Hi! I've been going for physiotherapy treatment at Alexandra Hospital for the past few months due to a persistent knee injury that began at the start of the year. I'm an avid runner for the past 5 years, and it is only recently at the tart of this year when I got this injury. I've been experiencing discomfort and pain at the bottom of my knee cap of late, and such pain worsens when I walk up stairs or try to run. The physiotherapist recommended some exercises to hasten my recovery such as lifting some weights on my bad leg. Here's a photo that was requested:

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So that's pretty much it. Thanks for reading!

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Post by Mr Jack on Mon Aug 13, 2012 1:48 am

Thanks Nic.

Please advice how many repetitions and sets that you are doing this knee extension each session. Are you doing this every day?

Repetitions refers to how many times you are straightening your knee.
Sets refers to how many times you are repeating the total repetitions again.

Can also advice how long each hold when you are straightening your knee?

Finally, how do you feel after each exercise? tired or discomfort or feels "ok"?

__________________________________________________________________________________________________
Disclaimer: If you have any question about your condition or treatment please consult your doctor or relevant healthcare professional. I am offering a personal opinion and not meant to diagnose medical conditions, offer medical advice, or endorse specific products or services.
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Post by Nicholas(Shaokai) on Mon Aug 13, 2012 1:48 pm

Mr Jack wrote:Thanks Nic.

Please advice how many repetitions and sets that you are doing this knee extension each session. Are you doing this every day?

Repetitions refers to how many times you are straightening your knee.
Sets refers to how many times you are repeating the total repetitions again.

Can also advice how long each hold when you are straightening your knee?

Finally, how do you feel after each exercise? tired or discomfort or feels "ok"?

I'm doing 3 sets of 10 repetitions, where I extend my knee for 10 counts (10 seconds approx). My knee (especially the bottom of the knee cap) and my hip feel a little sore/tired afterwards, but it'll recover fast.

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Knee injury therapy Empty Re: Knee injury therapy

Post by Mr Jack on Tue Aug 14, 2012 6:56 am

sounds great.

let's try that for this week.. then progress to 5 sets of 10 repetitions next week to see whether the muscles can adapt to higher intensity.

If the pain worse, then stop. If not, keep trying!

Do also accompany the exercise with stretching

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Do keep me posted on your progress.

__________________________________________________________________________________________________
Disclaimer: If you have any question about your condition or treatment please consult your doctor or relevant healthcare professional. I am offering a personal opinion and not meant to diagnose medical conditions, offer medical advice, or endorse specific products or services.
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Post by Nicholas(Shaokai) on Tue Aug 14, 2012 4:15 pm

Mr Jack wrote:sounds great.

let's try that for this week.. then progress to 5 sets of 10 repetitions next week to see whether the muscles can adapt to higher intensity.

If the pain worse, then stop. If not, keep trying!

Do also accompany the exercise with stretching

[You must be registered and logged in to see this image.]

Do keep me posted on your progress.

Sure, haha thanks! I'm currently doing this exercise three times a week, should I increase it or let it remain? And thanks for the help!Very Happy

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Post by Mr Jack on Wed Aug 15, 2012 4:19 am

Three times a week should be fine for now. Give an alternate day for the muscles to rest and develop.

We will progress based on the resistance/intensity during the session. e.g progress weights, or progress sets/resistance, or progress techniques (do in standing instead of sitting)

__________________________________________________________________________________________________
Disclaimer: If you have any question about your condition or treatment please consult your doctor or relevant healthcare professional. I am offering a personal opinion and not meant to diagnose medical conditions, offer medical advice, or endorse specific products or services.
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