This guide is for you if you experienced knee pain or recovering from the surgery or stem cell procedure.
Complete Guide to Healing Knee Pain [Part 2]
In this blog, I will continue sharing my secrets for dealing with knee pain and recovery. This guide features PDF with detailed physical therapy and my workout tools. Please read the first part.
1) Healing Begins In Your Mind.
Meditation practice is one of the most important exercises in healing injuries.
If your mindset is shitty, no amount of rehab will heal you.
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 mantras in coordination with a breath. When my mind is settled, I visualize my healed ACL. I keep the image in my mind for a few seconds and let it go.
Another side effect of the meditation practice is a calm state of mind. It helps to control anger and sadness. Consequently speeding up the healing process.
2) Don’t Skip PT EVER!
The following regime is a progression/addition to the 1st part of the rehab.
You can work out on the stationary bike or elliptical machine. I use a fit desk (picture above).
Progress to next phase when: Able to perform all exercises with less than minimal 2/10 pain.
3) Follow Rehab Protocol.
Rehab Protocol Key Points:
- Always maintain good form and alignment.
- Never push through the pain.
- Begin resistance training by adding one or two new exercises per day.
- Progress to squats, leg press, core, hip abductor, and hamstring strengthening.
- Combine strength and balance exercises (warrior sequence with weights)
- Add single leg exercises: calf raises, squat, deadlift.
- Do water workouts (pool jogging, swimming).
4) Avoid Pain Triggers.
- No plyometrics or cutting movements (ACL specific).
- Back off any activity that causes more than minimal pain 2/10 during or after exercise or feeling of instability.
5) Use Cool Tools.
If you enjoy working out and have a little space at home, the following tools will enrich and speed up your progress. However, some gadgets 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. Also, I’ve been using the following for over two years, at least a few times a week.
The trigger point collection is a complete gem! Start slow. Check out the website for videos and tutorials. The Reebok board is the most challenging core machine I’ve ever used. And I love the ankle board. It is a fantastic tool to build up quads and to stretch the legs.