knee sprain/bursa rehab

[kuri]

Recently I injured my knee (3rd time) doing jiu-jitsu - it feels as if its a sprain, but might have inflamed the bursa.

Does anyone has some effective rehab exercises to recommend?

Swelling is gone, so have dis-continued cold compresses, and I'm now doing moist heat treatments and gentle stretching.

Many thanks,

[Bill Hartman]

The concern with repetitive injury is that there may be something more serious going on. Have you gotten it checked by the appropriate health professional? I think you should seeing as this is the third injury to the same knee.

Where exactly is the pain?
What reproduces the pain?
Any range of motion limitations?

Bill Hartman, HARTMAN Certified

[kuri]

Thanks for your response Bill.

I have had it checked out- my brother is a doc. who specializes in sports medicine, lucky for me.

Did some tests on it and he concluded that it was a sprain in which there is some swelling in the bursa (front).

Its been 4 years since I've last injured the knee. The previous injury hit the bursa in the back of the knee, while this time the pain was in the front.

Its been 10 days now, and I can go to just above parallel in a squat, and no trouble extending my leg straight out.

It is getting better day by day which leads me to think that the injury isn't too bad, or necessarily affected by the previous one.

I'm applying moist heat, gentle massages, stretching, keeping it elevated, and going for short walks.

Also am going a yoga-based movement in which the leg is elevated for 20 seconds then laid flat, repeating in order to flush fresh blood through the area, which does seem to speed the healing.

Nonetheless, if you or anyone has some other exercises or treatments I would be greatful.

peace

[Bill Hartman]

Posterior chain exercises should be fine. The thing you don't want to do is irritate your sprain/bursitis. Step-ups and squat variations which limit knee flexion to pain-free range of motion should be fine.

If you're concerned about loads, consider some static holds at the terminal point of your pain-free range. You may get some carry over (the ol' 15 degrees + or -) into deeper knee flexion ranges and preserve/improve your strength.

If you've got anterior knee symptoms, select exercises that keep the tibia fairly vertical to reduce shearing forces on the knee joint and load on the patella and it's tendon.

Don't forget ice! If you have swelling, apply 20 minutes after activities. If no swelling, try 10 of ice before your strengthening ex. and 10 after to control pain.

Bill Hartman, HARTMAN Certified

[kuri]

Thanks very much Bill,

There has been slight swelling after being active, so am not at this point hitting legs with direct exercise, limiting it at this point to stretching and walking.

But I do expect within the week to begin exercises as you mentioned.

My main concern is not to aggravate it and gently increase the range of motion and gradually rebuild strength.

would you think cycling would be effective so as to limit impact on the joint?