Principles of training for knee pain

Author: Sergey Yezhov - sports medicine physician.
2016-11-27

Injuries and diseases of the knee joint are becoming an increasingly significant and pressing problem in modern orthopedics and sports medicine. According to statistics, knee pathologies account for up to 26% of sports injuries. The issues of rehabilitation and returning to sports after knee joint diseases remain inadequately covered in contemporary literature. This is exactly what I will attempt to discuss in this article.

A fundamental point is obtaining a physician's approval to return to sports. Different types of joint pathologies require different recovery times, and these must be strictly adhered to. In my practical experience, I frequently encounter the issue of patients beginning to overload their legs too early. In such cases, an unresolved injury can lead to even more serious damage.

Here, it is certainly better to seek help from a sports physician. I don't want to criticize my colleagues, but often general practitioners, out of caution, extend the treatment periods without considering the characteristics of a trained body and the importance of an earlier return to loads for the professional athlete's career. Nevertheless, do not engage in self-treatment, and be sure to follow the doctor's recommendations.

Main principles for structuring training with knee pain:

1. No training during the acute period of injury or during flare-ups of knee pain. During this time, ensure complete rest for the joint combined with appropriate treatment.

2. Mandatory warm-up with elements of static exercises before the main load.

3. Try to use a stationary bike or an elliptical trainer for cardio workouts. Avoid running and using a step machine. If you still wish to run, train only in proper running shoes and on shock-absorbing surfaces (such as a treadmill or rubber surfaces). Swimming is also a great option.

4. Avoid exercises such as:

Also, avoid jumping rope. If possible, exclude these from your training program.

5. In the early stages of rehabilitation, exercises with elastic bands or resistive bands are very beneficial.

6. Mandatory stretching of the quadriceps and the muscles of the back of the thigh and calf after training, as a cool-down.

Approximate rehabilitation scheme after meniscectomy of the knee joint.

1. Warm-up of the thigh and calf muscles with some rubbing and kneading.

2. Work on a stationary bike for 10-15 minutes (2-3 level of intensity, speed 15-16 km/h).

3. Flexion and extension of the shin with an elastic band for 2-3 sets of each exercise.

4. Flexion and extension of the legs for 2 sets with minimal weight.

5. Exercises for the calf muscles. For example:

6. Strengthening the hamstring with dynamic resistance.

Using this complex, we gradually increase the load, focusing on the patient's sensations. That is, if there is no progression of the pain syndrome, the load is gradually added; if there are negative sensations in the joint, it is decreased. We call this method "stepped training."

Be sure to combine sports activities with the intake of medications containing chondroitin, glucosamine, and collagen. Additionally, enrich your diet with omega 3,6,9 fatty acids, as well as vitamin D, calcium, and phosphorus. It is also recommended to increase your liquid intake and substances that retain water in tissues. For this purpose, creatine would be quite suitable.