Complete Guide to Healing Knee Pain [Bonus: Physical Therapy PDF Guide]

If you experienced knee pain or recovering from the surgery or stem cell procedure, this guide is for you. 

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 the detailed physical therapy and my workout tools.  Please read the first part.

1) Healing Begins In Your Mind.

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

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 mantra 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 the anger and sadness. Consequently, speeding up the healing process.

2) Don’t Skip PT EVER!

Photo Credit: Anna Sheinman (Fit Desk)

*** affiliated link; only recommend the high-quality products I test and use***

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).

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.

3) Follow Rehab Protocol.

Rehab Protocol Key Points:

  1. Always maintain good form and alignment.
  2. Never push through the pain.
  3.  Begin resistance training by adding one or two new exercise per day.
  4. Progress to squats, leg press, core, hip abductor and hamstring strengthening.
  5. Combine strength and balance exercises (warrior sequence with weights)
  6. Add single leg exercises: calf raises, squat, deadlift.
  7. Do water workouts (pool jogging, swimming).

4) Avoid Pain Triggers.

Restrictions: 

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

5) Use Cool Tools.

Picture Credit: Anna Sheinman – My Home Gym

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 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.

*** affiliated link; only recommend the high-quality products I test and use***

TriggerPoint Performance Collection for Total Body Deep Tissue Self-Massage

Reebok Professional Core Board

Boards4Health Multi-Slant Board Pro

 Disclaimer:
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. 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. 

3 thoughts on “Complete Guide to Healing Knee Pain [Bonus: Physical Therapy PDF Guide]”

  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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