Knee Miscellaneous

kandy good questions. Every injury has the same effect: it de-strengthens muscles and tendons. That loss of strength is what is key in the rehabilitation period where the injury itself has healed but the joint is not yet back to where it should be. A knee brace is a crutch. Just like a crutch it affects how you use your knee and how you feel about using it. A knee brace is great if you repeatedly injury your knee so you're using for preventative purposes or you need a little extra support on a day when you know in advance you will be doing extra load on the knee (climbing steps, carrying things, walking a lot more than usual etc). but really, if the injury has healed, you shouldn't be using it and you should, instead, focus on getting your knee back to where it should be with strengthening work and conditioning done gradually and persistently.

The reason your knee didn't hurt before is because it was strong and it had arrived at that point of strength gradually and you were on a path where everything you did was a logical, linear progression. The injury sustained by the knee joint is a setback in a literal sense. The strength of your knee is not what it was. It has reverted back to a less able time. If you could go back in time and clearly remember how it felt when you were training your knee back then I bet there will be an amount of discomfort involved. Be patient. Be careful. Be consistent.

Damer Thank you for your response and being nice. I guess I just need someone to assure me and tell me if it's fine (or not,) because I am not an expert and I am not secured.

And yes when I did exercises for rehab I experienced some pain, and my physio just adjusted the intensity and volume but we kept going. But then sometimes I doubted if I should keep trusting him.

P.S. I forgot to mention that recently the other knee (the good one) sometimes experienced pain similar to the injured side after exercising, but the "fine" knee was more resistant. Sometimes it makes me wonder if it's injured as well even though it's obviously a better knee.

Aaaand what do you think if I am able to do most of the Foundation days at lvl3, a lot of times with 1 minute rest?

kandy no worries and feeling twinges on the good knee is common when you have an injured one. The body compensates the load without you being aware of it and the result is a little sympathetic pain on the other knee. You should be able to do Foundation Level III on most days. Take your time during execution, focus on form so you're not rushing anything and on the few occasions when it gets too much just scale it down to Level II.

Damer Thank you agian!

On the last day of my holiday in July I was carrying a heavy suitcase downstairs . After I made a weird side move I felt pain in front of my kneekap. The pain is still there, but I can sport with it. I am not an expert but it helps me to do light exercises with a lot of repetitions. If you have a serious injury consult a physo therapist, perhaps repeat the exercies you did before. If you can't do squads try half squads and balance out with hip stretches.

The exercises I am doing:

Home Exercise Program For Knee Conditioning {3 TIMES A WEEK FOR 6-8 WEEKS} (Non Darbee)

For some variation: Recovery Knee Conditioning Program (Non Darebee)

Hamstring Stretch Workout (Darbee)

Stretching helped me a lot with pain knee. I do it together with my physo therapist.

Does your doctor allow you to do work-out? Mine suggested that I would better let my knee rest, one month at least. I was running 60 km in a row. Yep, my record this year, since I start running, in 2018. I bet with one of my friends, a runner for more than five years, that I can do the same as him. Unfortunately, I suffered terrible pain after that. I'm still wearing the hinged knee brace to maintain the natural movement of my knee.