Dr Mark Howard offers a brief overview of Knee injuries and an example workout routine for initial Knee rehabilitation and conditioning. There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify a Lumbar Spine injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care. It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have a Knee injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

1. Knee Injury Rehabilitation And A
Home Workout Routine
by
Dr. Mark Howard
Personal Trainer Costa Blanca
work-out-routines.com

2. Injury Rehabilitation
• Four stages for successfully treating minor injuries
1. Fast first aid (3 minutes following S.T.O.P)
2. Inflammation treatment (3 days with R.I.C.E.R)
3. Rehabilitation (3 weeks with physio massage and a PT)
4. Strength conditioning (3 months with a PT)
• This presentation provides a brief injury overview and an
example workout routine for rehabilitation and conditioning

3. Injury Classifications
• Acute (e.g. due to an accident) or chronic (e.g. overuse over a
period of time)
• Mild, moderate or severe
• Strains (i.e. tendon injury) and sprains (i.e. ligament injury)
from 1st to 3rd degree (most severe with rupture)
• A doctor will classify an injury so that they can recommend
the most appropriate treatment

4. Knee Anatomy
• A hinge joint (with some lateral freedom) connecting the upper
leg bone (humerus) to the lower leg bones (tibia, fibula) with
medial and lateral menisci on the tibia to manage the contact
• The main leg muscles include the quadriceps and hamstring
groups (upper leg) and calf muscles group (lower leg)
• Four main ligaments stabilise the knee; the medial collateral
(mcl) and lateral collateral (lcl) ligaments and at the centre the
posterior cruciate (pcl) and anterior cruciate (acl) ligaments
• Two of the important tendons to knee injury include the
quadriceps femoris tendon and patellar (tendon) ligament

5. Knee Anatomy
Humerus
Posterior cruciate ligament (PCL)
Anterior cruciate ligament (ACL)
Lateral collateral ligament (LCL)
Medial collateral ligament (MCL)
Patella
Fibula and Tibia

6. Knee Injury Examples
• Ligament sprain; stretching/tearing of for example the mcl or
acl due to an impact on the outside of the knee or twisting of
the body when a foot is planted on the ground (e.g. in football)
• Knee dislocation; the patella (knee cap) is moved out of the
femoral condyle groove (e.g. when hit, muscle imbalance)
• Tendonitis and bursitis; inflamed tendons or bursae caused by
poor patella motion or repetitive force (e.g. jumpers knee)
• Meniscus tear; the fibrocartilage discs that cushion the knee
joint are torn for example when the knee is bent and twisted

7. Knee Injury Workout Routine

8. Knee Injury Conclusions
• Follow 4 stages; first aid, inflammation treatment,
rehabilitation and strength conditioning to avoid re-injury
• Actively participate in your recovery e.g. do your own home
workout routines and read up about your injury
• Seek professional advice and help at ALL stages (i.e.
recovery does not end with medical care!)
• If you live in the Costa Blanca contact me for a chat about
how I can help you with rehabilitation and conditioning (for
muscle balance, strength, flexibility, balance, proprioception)

9. Knee Injury Rehabilitation And A
Home Workout Routine
For more information and rehabilitation downloads please visit:
work-out-routines.com