Exercises for knee injury

Posted: November 14, 2011 in physical therapy, stretches
Tags: , , , ,

I have not exactly been running. It has been two months since I ran last.  I keep having this feeling to wait, so I do. What I have been doing is working out.  For work, they allow us to use the weightlifting facility that the football players use (Thank you Southern Utah University).  This has saved me a lot of money. The other great thing…. there is a trainer there to help out.  Most of the time there are only a few of us so we get him all to ourselves.  Of course, we focus on exercises for runners.

If you have experienced a knee injury similar to mine (friction where the IT band connects with the knee) then this is for you.

I asked him about what types of exercises to do for my type of injury.  Nothing against the dr or the physical therapist, but this guy seemed to know more about what to do than they did.  He gave me the following exercises to use to focus on quad’s and hamstring.

Barbell Deadlifts, exercise ball curls and the third which I don’t have a name for… but you are on your knees with a person behind you holding down your feet. I fall forward catching myself and then slightly pushing back up, but most of the effort of getting up comes from your legs and core.

I have also been doing squats, lunges, bench press, and others.  It has been great. I have been challenged, but not too overwhelmed.

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Comments
  1. mizunogirl says:

    One thing that I have seen helpful for the IT band issue is the use of the small mini plungers (you know for the toilet- really!) attached to the IT band area and it breaks up some of the tissue restrictions…. You might like to take a short trip here http://strengthrunning.com/ This guy sufferred a really aggravating IT band issue and just came back and BQ’ed at Philadephia!

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