Overcoming a Sport and Exercise-Related Knee Injury

My name is Eleni Robinson and I am currently a student at Sheffield Hallam University, studying Sport and Exercise Science.

I will be at Kate Campbell Fitness for six weeks on my second-year placement. 

I have played many different sports including football, netball and badminton. I have a particular interest in rehabilitation due to having undergone multiple knee surgeries myself. I am an avid gym goer and enjoy strength training.

Coping with the stress of an injury, new or recurring, requires both physical and psychological resilience.

It is important to address the mental and emotional sides to recovery as well as the physical rehabilitation.

Everyone goes through a wide range of emotions post injury and it is therefore important to move beyond the negatives and find more positive ways to overcome the setback.

Ways I have found that help with my motivation and positive outlook are to understand the injury. This can be from the cause of the injury, to why the treatment is prescribed and even how to prevent the recurrence of the injury.

Remaining active is essential for your return to full health and fitness. Something is better than nothing I say.

I have also found that getting support from those closest to you and not isolating yourself from your team-mates, coaches, and friends has been great for boosting my spirit. Even just for general advice and encouragement.

I have put together a few exercises, combining my own experience with a knee injury and those who have had similar knee problems. This plan includes range-of-motion exercises, resistance band work and strengthening exercises to start you on your rehabilitation journey.

ROM at the knee exercises:

1. Laying Leg Lifts

• Involves the quadriceps and abdominals

• Ankle weight can be added to increase difficulty

2. Standing Hamstring Curls

• Involves the hamstrings and quadriceps

• Helps with stabilization of the knee which is vital after surgery

Resistance band exercises

1 Side steps

• Start with band just above the knee, eventually progress to around ankles

• Great for re-training correct movement patterns and for neuromuscular control

2. Circles

• Band around ankles

• Rotation is replicated

3. Lying knee extension

• Increase the range of motion at the knee

• Strengthens and stretches the hamstrings

Knee Strengthening Exercises:

Touch Downs

• Testing one leg strength and stability

• Muscles involved are the quadriceps, hamstrings, hip flexors and the glutes

2. Assisted Clock Touches

• Testing balance and stability at the knee

3. Wall Squats

• Less impact on the knees than squats

• Strengthen weakened muscles

• Helps to increase flexibility

4. Step-ups

• Replicates every day movement

• Improves balance and stabilization of both legs as it’s a unilateral exercis

• Add ankle weights or dumbbells to increase difficulty

Here at Kate Campbell Fitness we offer support for those of you returning to exercise after injury. If necessary we will work with your health-care professional to ensure you receive the perfect rehabilitation programme.

Please call 01142362129 or book a free consultation at katecampbellfitness.com.