Author Topic: Hyper-extended knee, rehab tips?  (Read 10205 times)

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Raptor

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Re: Hyper-extended knee, rehab tips?
« Reply #30 on: June 09, 2012, 07:02:35 pm »
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Your explosiveness came from resting a bit more and not being overloaded with fatigue from the squats as well. I stopped squatting a few weeks ago and I feel great athleticism-wise.

D4

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Re: Hyper-extended knee, rehab tips?
« Reply #31 on: June 10, 2012, 07:50:30 pm »
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Your explosiveness came from resting a bit more and not being overloaded with fatigue from the squats as well. I stopped squatting a few weeks ago and I feel great athleticism-wise.

That probably contributes, but it's not the only reason, cause that doesn't explain the hip/hamstring fatigue from basketball which I usually never get.

Now that it's the day after, my VMO's are sore as well now, which I also never got after basketball before.  I would think all these are beneficial changes.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: Hyper-extended knee, rehab tips?
« Reply #32 on: August 02, 2012, 06:14:26 pm »
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Hey Lance, just to be cautious I wanted to ask you about something.  My PCL area/back of knee pain has totally subsided for a good amount of time now.  I am squatting again, doing intense plyo's for the past 7 weeks now and everything is good.  Even my shin splints are gone. 

However, since like 1-2 weeks ago, when I put my knee in a certain angle sometimes, I feel like tightness and very slight pain in between the LCL and PCL on my left knee.  It's not the side of the knee, it's not the back, it's in the halfway point between the two.  Any idea what's going on?  For the first time yesterday, my right knee started feeling this too in the exact same corner/spot of my knee.  It seems very minor as I can play basketball and do plyo's still.

Another thing, after basketball yesterday it feels like my knee swelled up or something.  It feels like the area below my knee cap and above my OSD bump is stuffed with something.  It does look fatter than my right knee too.  I've never experienced this, what is this? 

Extra info:  These days I do play with a knee brace (the skinny straps that you put in the exact spot I mentioned where it feels stuffed up) because my OSD started hurting again on my left knee.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #33 on: August 02, 2012, 10:49:58 pm »
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Hey Lance, just to be cautious I wanted to ask you about something.  My PCL area/back of knee pain has totally subsided for a good amount of time now.  I am squatting again, doing intense plyo's for the past 7 weeks now and everything is good.  Even my shin splints are gone. 

However, since like 1-2 weeks ago, when I put my knee in a certain angle sometimes, I feel like tightness and very slight pain in between the LCL and PCL on my left knee.  It's not the side of the knee, it's not the back, it's in the halfway point between the two.  Any idea what's going on?  For the first time yesterday, my right knee started feeling this too in the exact same corner/spot of my knee.  It seems very minor as I can play basketball and do plyo's still.

Another thing, after basketball yesterday it feels like my knee swelled up or something.  It feels like the area below my knee cap and above my OSD bump is stuffed with something.  It does look fatter than my right knee too.  I've never experienced this, what is this? 

Extra info:  These days I do play with a knee brace (the skinny straps that you put in the exact spot I mentioned where it feels stuffed up) because my OSD started hurting again on my left knee.

 Sounds like inflammation from overuse, take a few days off from plyos and see how it goes.  Also if youre not already, take fish oil. 
Relax.

D4

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Re: Hyper-extended knee, rehab tips?
« Reply #34 on: August 24, 2012, 06:12:35 pm »
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However, since like 1-2 weeks ago, when I put my knee in a certain angle sometimes, I feel like tightness and very slight pain in between the LCL and PCL on my left knee.  It's not the side of the knee, it's not the back, it's in the halfway point between the two.  

Hey Lance, so this has not gone away and I tend to feel it most when I'm doing leg curls..  Do you think since it's been some time since my hyper-extension injury and it's completely healed and I did plenty of leg curls (high and low reps) since, I can stop doing leg curls now if I'm still training my hamstrings with SL box squats?
« Last Edit: August 24, 2012, 06:19:17 pm by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #35 on: August 25, 2012, 01:12:00 am »
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However, since like 1-2 weeks ago, when I put my knee in a certain angle sometimes, I feel like tightness and very slight pain in between the LCL and PCL on my left knee.  It's not the side of the knee, it's not the back, it's in the halfway point between the two.  

Hey Lance, so this has not gone away and I tend to feel it most when I'm doing leg curls..  Do you think since it's been some time since my hyper-extension injury and it's completely healed and I did plenty of leg curls (high and low reps) since, I can stop doing leg curls now if I'm still training my hamstrings with SL box squats?

If leg curls are bothering it dont do them.  Is the pain at the end range of motion or the beginning?
Relax.

D4

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Re: Hyper-extended knee, rehab tips?
« Reply #36 on: August 25, 2012, 01:02:42 pm »
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Mid to end range, when the leg is curled.

Like when I would practice the 40yd dash, in the starting position I get my left foot out in front and it's in a tense curled position so that bothered it too.  After about 2-3 sprints, and some stretching of that area (basically doing the legs straight, touch toes stretch but leaning my weight to the left) the pain would subside for the rest of the workout.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LanceSTS

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Re: Hyper-extended knee, rehab tips?
« Reply #37 on: August 25, 2012, 05:20:07 pm »
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  Take a tennis ball or lacrosse ball and put it in between your upper calf/lower hamstring. Using your hands, pull your shin in hard against the ball and hold it there a few seconds.  Move it left and right and repeat for a few minutes.  See if that helps.
Relax.