This program is a graduated rehabilitation program that is used for some knee and lower limb conditions. The starting level is low intentionally. Progression, duration, intensity (and seat height) should only be attempted if there are no problems.
Pain while cycling
Pain after cycling (on cool down or the following morning)
Stiffness that increases after cycling
Swelling that increases after cycling
If you have any of these problems drop back one level. If you still have problems have a day off AND drop back one further level
Seat a little higher than normal - your leg should be straight at the bottom of the stoke when the forefoot is on the pedal
If you are unable to fully extend your knee (because of your injury) you may need to have your seat lower than normal
Start with 15 minutes each day
Increase by 5 minutes/day if there are no problems
Build up to 30 minutes/day
When you can cycle for 30 minutes/day without pain, stiffness or swelling lower the seat height to normal - knee straight with the heel on the pedal
If you develop pain, stiffness or swelling reduce the load by 5 minutes/day until it settles then gradually build back up to 30 minutes/day
When you can do 30 minutes/day at this seat height without problems gradually increase the resistance
Keep building up until you can do a heavy workout for 30 minutes without any problems - at this stage you are ready to gradually return to weight-bearing exercise.
This is a rehabilitation program for the knee. You also need to exercise in the pool if you want to maintain your aerobic fitness. Upper body weights may also be important depending on your sport.
Platelet Rich Plasma (PRP)
Platelet Rich Plasma (PRP) is a promising treatment which can be used to attempt to encourage healing of tendon and cartilage injuries. Platelets are extracted from a patients own blood and are injected into the damaged area.
The “FIFA 11+ ” is a complete warm-up programme to reduce injuries among male and female football players aged 14 years and older. When done twice a week you can reduce the risk of all injuries by 30% and severe injuries by 50%.