Idiot’s Guide for Healing Busted Knees [Bonus: PT PDF & Featured Video)

Healing Guide in Five Steps [Part 2]

In this blog, I will continue sharing my secrets for healing busted knees. The guide features an advanced workout video from Valerie Hunt, the owner and the head Coach at BVM Crossfit. Also, PDF with detailed PT, work-out tools, and tips for all your busted knees needs!  Make sure to read the first part.

It’s been nearly a week since my PRP injection. I don’t feel any pain. However, walking the stairs using one leg is a bitch. Not to mention, the hardship of putting on pants.  Also, I’ve been feeling fatigue and sleeping a lot. However, I’ve pushed through to practice meditation and light PT. Instantly, I was feeling better.

So, ready to heal? Let’g go!

1) Tune Your Mind

Photo Credit: https://pixabay.com/en/buddha-buddha-statue-japan-buddhism-1120253/

Most certainly you’ve experienced a meditative state of mind at some point in your life. For example, recall the time when you read a book or ran outdoors and forgot about your credit card debt, hunger and pain. So, meditation is creating the same mindset “on-demand.” In fact, meditation practice is one of the most important exercises in healing injuries. If your mindset is shitty, no amount of rehab will heal you.

There are two key factors to in the meditation practice: 1) keep it simple and 2) keep it consistent.

My meditation practice lasts between 10 and 20 minutes daily.  It consists of focusing the mind on the breath, inhaling and exhaling for about 12 to 20 counts. Sometimes I use mantra in coordination with a breath. When my mind is settled, I visualize my completely healed ACL and keep it in my mind’s for a few seconds. I let go of the image and symbolically release it to the universe with ‘thanks”.  So, simple, short and consistent!

One of the other side effects of meditation is more calm state of mind. It helps to control the anger and sadness. Consequently, speeding up the healing process.

2) Therapeutic Exercise Progression.

Photo Credit: Anna Sheinman (Fit Desk)

The following regime is a progression/addition to the 1st part of the rehab. So, for me it is typically the end of the second week and beginning of the third week:

You can work out on the stationary bike or elliptical machine. I use a fit desk (picture above).

Click here for Physical Therapy -1-

Click here for Physical Therapy -2-

Click here for Physical Therapy -3-

Progress to next phase when: Able to perform all exercises with less than minimal 2/10 pain.

4) Advanced Rehab

Video courtesy of Valerie HuntThe Owner and the head Coach at BVM Crossfit.

Key Points:

  • Always maintain good form and alignment.
  • Never push through the pain.
  • Begin resistance training adding one or two new exercise per day.
  • Progress to Squats, Leg Press, Core, Hip Abductor and Hamstring strengthening.
  • Rebook Balance board exercises.
  • Click here for Physical Therapy -1-
  • Combine strength and balance exercises (warrior sequence with weights)
  • Single leg exercises: calf raises, squat, deadlift.
  • Shuttle jumping.
  • Water workouts.

Restrictions: 

  • No plyometrics or cutting movements.
  • Back off any activity that causes more than minimal pain 2/10 during or after exercise or feeling of instability.

Progress to next phase when:

  • Able to perform all exercises with no more than 2/10 pain and no feeling of instability.
  • Single-leg stance 60 sec (eyes closed).
  • Single-leg squat 20 reps (60o flexion).

    5) Rehab Essential Tools

    Picture Credit: Anna Sheinman – My Home Gym

    If you enjoy working out and have space, the following tools will enrich and speed up your progress. However, these tools come with a price tag. So, it is up to you if you would like to invest.

Personally, I love working out at my home. And I do it daily. Also, I’ve been using these tools for two years. Firstly, the trigger point collection is a complete gem! Start slow, check out the website for videos and tutorials. Secondly, the Reebok board is the most challenging core tool I’ve ever used. Finally, the ankle board is fantastic to build up quads and an awesome tool to stretch the calfs and hamstrings.

  • TriggerPoint Performance Collection for Total Body Deep Tissue Self-Massage
  • Reebok Professional Core Board
  • Boards4Health Multi-Slant Board Pro

    This should complete a guide on how to heal busted knees.

     Disclaimer: The entire contents of this website are based upon the opinions of Anna Sheinman. They are not intended to replace a one-on-one relationship with a qualified health care professional, and they are not intended as medical advice. They are intended as a sharing of knowledge and information from my own research and experience. I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The PDF images are the property of the Centeno-Schultz clinic. 

2 comments

  1. You are so right about needing a positive mindset. The mind is such a powerful tool and can help us achieve great things. I LOVE that fit desk – I had no idea that existed. Now I really want one! How neat would it be to be able to blog while working out – HA! And of course I love seeing Rocky working out, too 🙂 Missy, Buzz & I continue to send you positive vibes on your road to recovery!

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