OSP's Mini-Bike Mayhem

[6doublefive321]

Originally Posted by OneSickPsycho

My plan was to do leg extensions, sans weights to start... Also thinking of getting an exercise bike... What exercises would you recommend?


Squats? Step ups?

Leg extensions are ok, but have to be done just right. If you start an extension at 90 degrees (inclusive angle between the upper and lower leg), it will put a lot of undue strain on your knee (the joint is bone on bone at this point). If you start it at about 135 degrees, it won't be so bad. My ortho told me that leg extension injuries alone could keep him in business.

I would start on an elliptical, which is low stress. Use the elliptical without holding on to the handles. Using the machine in this method will help you get your muscle balance back. When you have trauma to either wheel, you unconsciously compensate with the other leg, and lose a lot of muscle balance. An exercise bike also works, but I found that it didn't work my bad leg as well as an elliptical. A bike also doesn't help the balance muscles.

After you feel good on the elliptical, seated leg presses and v-squats will help rebuild the quad and surrounding muscles. Start out light with lots of reps, then work your way up.

Oh, and don't forget to stretch. Get your range of motion back as soon as possible.

Again, good luck. It sucks being hobbled.