Knee Rehab

Hello All!

I have a rehab question. I had ACL replacement surgery and minuscus repair on Jan 8th. I have been
just released to ride again, all though only on paved trails for the time being. Any one have any
good suggestions for getting back in trail shape without killing my knee?

Thanks in advance

Polardog

"Jeremy Widner" <jeremy.widner@mail.sprint.com> skrev i en meddelelse
news:80a75c21.0304020839.37492972@posting.google.com...
> Hello All!
>
> I have a rehab question. I had ACL replacement surgery and minuscus repair on Jan 8th. I have been
> just released to ride again, all though only on paved trails for the time being. Any one have any
> good suggestions for getting back in trail shape without killing my knee?

Fullsuspension bike, to ease the bumps (if you have one :-)

Warm up before riding

Dont ride to high gears

Correct seatheight

Do some knee stretching out after riding

Listen to your knee

Just a few advice that im following myself.

Beside that i workout my knees, just some simple excercises like one legged squat without
any weights.

Welcome back on the tracks :-)

Peter

"Jeremy Widner" <jeremy.widner@mail.sprint.com> wrote in message
news:80a75c21.0304020839.37492972@posting.google.com...
> Hello All!
>
> I have a rehab question. I had ACL replacement surgery and minuscus repair on Jan 8th. I have been
> just released to ride again, all though only on paved trails for the time being. Any one have any
> good suggestions for getting back in trail shape without killing my knee?
>
>
> Thanks in advance
>
> Polardog

Get a road bike (god forbid) and ride is a lot, or just ride you mtb on the road. Easy way to build
up leg strength without risking further injury. When you legs are strong, start in on the trails.
--
Craig Brossman, Durango Colorado

On Wed, 02 Apr 2003 19:19:19 +0200, Peter Tønnesen wrote:

>
> "Jeremy Widner" <jeremy.widner@mail.sprint.com> skrev i en meddelelse
> news:80a75c21.0304020839.37492972@posting.google.com...
>> Hello All!
>>
>> I have a rehab question. I had ACL replacement surgery and minuscus repair on Jan 8th. I have
>> been just released to ride again, all though only on paved trails for the time being. Any one
>> have any good suggestions for getting back in trail shape without killing my knee?
>
> Fullsuspension bike, to ease the bumps (if you have one :-)
>
> Warm up before riding
>
> Dont ride to high gears
>
> Correct seatheight
>
> Do some knee stretching out after riding
>
> Listen to your knee
>
> Just a few advice that im following myself.
>
> Beside that i workout my knees, just some simple excercises like one legged squat without any
> weights.
>
> Welcome back on the tracks :-)
>
> Peter

I had a meniscus repair too. I wouldn't start with squats. Work on rebuilding your leg strength
gradually. Overdoing it will just re-injure your knee. My othopedist had me doing leg extensions,
but not bending beyond about 135 degrees. So just go from fully extended to about half way down.
When that feels strong, start going down further. Always start with several light sets. Do leg curls
too. The more muscle mass you have to stabilize your knee, the less likely you are to re-injure it.
My operation was 2 years ago. Within the last 6 months I started with the one-legged squats, and now
I can do regular squats with no problem. The key is to go slow, of course that probably depends a
lot on age too, I'm 38.

-Bruce

Jeremy Widner wrote:
> Hello All!
>
> I have a rehab question. I had ACL replacement surgery and minuscus repair on Jan 8th. I have been
> just released to ride again, all though only on paved trails for the time being. Any one have any
> good suggestions for getting back in trail shape without killing my knee?

BTDT:

http://www.shavings.net/kneescope.htm