knee injury bandage

If you are a regular runner, play sports or lift weights, there is a chance that at some point in your life you are going to get injured. No matter what precautions you make, that’s just how it goes. A knee injury is one of the most common injuries amongst athletes.

Coming back from an injury can be somewhat depressing as you feel like you’re starting from scratch. Luckily it is possible to exercise even if you are recovering from an injury. Here we will share with you a few tips that will help you get back in shape!

Start Slowly

Depending on the seriousness of your knee injury it might take some time before you can go back to your usual training sessions. For people who are used to being active all the time, sitting at home can seem like torture. If you are eager to start moving again get yourself a high-quality hinged knee brace for maximum stability are support, and start walking!

Yes, you read it right, start with walking. It may sound funny, but if you are in constant pain even something that seems so ordinary can become a problem for you. That’s why you should start there. Even if you could run for 10 before the injury, your body is not where it used to be, and it takes time to build your endurance and strength.

The key thing to remember is that you will get to the point where you were before the injury, you just need patience.

Do a Lot of Stretching

Stretching is something we do after a good workout right? Having in mind that you probably won’t go back to your usual training routine for at least a month, stretching can help you recover more quickly. Stretching is a great way to loosen up unused muscles, especially if you’ve been in a cast.

Don’t allow your muscles to completely break down and stretch! Ask your therapist to include some stretching exercises that can help with the recovery process. Those may include, straight leg raises, hamstring curls, calf squats, etc. Just make sure you listen to your body and do the things that feel good the most.

Talk With Your Trainer

If you are used to having company while you train, then hiring a trainer to help with your recovery just might do the trick. Not only are they qualified for the job, you know you’ll be doing something that will legitimately help you get back into shape.

But in order for these training sessions to be really fruitful, you must be completely honest with your trainer. So if something hurts tell him immediately. Doing exercise that doesn’t fit you might only make matters worse. Furthermore, a trainer will help you to stay motivated through the process of getting back into your formal shape.

Try Some Low Impact Activities

One of the best ways you can get in shape after a knee injury is by low impact exercises. One of the best activities you can try out are cycling and swimming. They can both contribute to your knee recovery and help you stay fit.

Cycling is a great form of cardio that can strengthen your muscles, lubricate joints and is one of the most common activities for people in rehab programs. You can cycle for hours and it will only have a positive effect. But there is one thing you should avoid, and that is cycling on hills.

Swimming is another great form of cardio that can strengthen your muscles and lubricate your joints. But depending on the seriousness of your knee injury, you won’t be able to kick which can make swimming difficult. But, if you are on your way to recovery, swimming can be a great way to get some cardio and strengthen muscles.

Stay Positive

People who are used to being active all the time can perceive resting as a form of punishment. You can’t do anything you would normally do, like shoot ball with friends, or go for your regular run. You just have to sit and practically die of boredom. That’s why many people can get depressed during recovery.

The most important thing to remember when recovering from an injury is that too shall pass. Celebrate the small wins and maybe even turn to some other hobbies you completely forgot about. Keep in mind that if you do everything your therapist says, you’ll most likely be able to go back to your usual routine pretty quickly. So stay positive and look on the bright side of things.


To sum things up – the recovery process (depending on the seriousness of your injury) can last from a week to several months. In that time, try to stay positive and turn to some other hobbies, while also gradually building your strength again.

Consider investing in a high-quality hinged knee brace and/or hire a professional trainer to help you get back in shape. If you are persistent and follow your doctor’s orders you’ll be back to your usual routine in no time. Just stay confident!


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