For. Kalpana Bandiwdekar
Physical therapy can strengthen the muscles around your knee enough so they compensate for the non-working ACL (Anterior Cruciate Ligament). A Knee Brace could protect your ACL during an tennis, soccer game or Hiking.
Without surgery, you should recover enough to be active again within two or three months. That’s compared with about six months for surgery patients.
Once your ACL (Anterior Cruciate Ligament) has healed, these exercises can help prevent re-injury:
Strengthen the muscles around the knee. Keeping your quadriceps (front of the thigh) and hamstring muscles strong and flexible will make the knee more stable. One exercise that strengthens the quads and hamstrings is a walking lunge. This involves taking a large step forward and dropping the back knee down toward the floor, keeping your front knee over your ankle.
•Keep your hip muscles strong. One-legged squats — knee bends done while standing on one leg — are a great way to strengthen the hips, quadriceps and hamstrings and to improve your balance. When you do a one-legged squat, bend your knee slowly so it ends up just over your toes. more
Without surgery, you should recover enough to be active again within two or three months. That’s compared with about six months for surgery patients.
Once your ACL (Anterior Cruciate Ligament) has healed, these exercises can help prevent re-injury:
Strengthen the muscles around the knee. Keeping your quadriceps (front of the thigh) and hamstring muscles strong and flexible will make the knee more stable. One exercise that strengthens the quads and hamstrings is a walking lunge. This involves taking a large step forward and dropping the back knee down toward the floor, keeping your front knee over your ankle.
•Keep your hip muscles strong. One-legged squats — knee bends done while standing on one leg — are a great way to strengthen the hips, quadriceps and hamstrings and to improve your balance. When you do a one-legged squat, bend your knee slowly so it ends up just over your toes. more
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Kalpana, I am glad you have started your Morning Brisk Walks and Yoga. Why I mentioned to you about Olympia Gym, Because they have all the Machines for Strenthening of Quadricip and Hamsting Muscles. Also you can do Elypticals for your Quadricips. I know all the Trainers and they have been there for number of Years. They will take personal interest. The environment is very friendly. I will be available after 2nd Dec. My House address is S-207 G.K. II next to Gym. Cell No. is 9810833641. It will be my pleasure if I can be of any help to you. Swimming is not a good idea with chances of getting infection. Now the season is also over. Best Regards. Raja more
Oct 30
thank you very much Rajaji. I am determined to get stronger and will start on home exercises first. I will wait till Dec and looking forward to meet you. After having a chat with you, I have started using my knee caps regularly for my morning brisk walk. I go for walk for 40 to 45 mts and then yoga for 30 mts. I was very regular with Gym earlier but with persisting knee pain I thought I am damaging something so stopped. I am member at Saket club but the trainers are changing constantly. Three days to Olympia gym sounds very good and manageable as I drive. I am very fond of swimming but delhi pools get very crowded and chances to fall sick are too high with regards kalpana more
Oct 30
Kalpana. You have to do lot of Exercises for quadriceps and hamstring muscles. To make your Knees strong to undertake the Hike to Mount Everest Base and Mansrover. Also you have to build up Stamina. You are 25 Years younger than me. You can surely undertake this Challange. Please put on the Google "Exercises for Quadriceps and Hamstring Muscles". You will get a very good idea. Have you got 3 days a week 1 hour for Gym to spare.! I go to a Gym Olympia Gym. in G.K. II. They have all the Machines for "Exercises for Quadriceps and Hamstring Muscles". I know the Owner and all the Trainers. I can help you there. I come back to Delhi from USA on 2nd Dec. You can wait till then and do Home Exercises. Not far from Malvia Nagar. You see in the Gym you can do the Elliptical, Cycling, Floor Exercises for Quadricips and Hamsting Muscles, Also on the Strengthing Machines for Quadriceps and Hamstring Muscles and all other Muscles. I have been going to this Gym for the last 6 years and it has done Wonders for me. Please think over. more
Oct 28
