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Work it Out Wednesday: Strengthening and rehabbing knee injuries

December 07, 2011|By Jenn Bates | KWCH 12 Eyewitness Sports

{WICHITA, Kan.} — Ok, I'll admit it, I am overly competitive.  I not only want to be first, I want to be first by a mile.  Thus the reason I can't do competitive races because I get so angry when someone passes me that I speed up to an uncomfortable rate and I burn myself out.  Yep, I'd like to thank my two older brothers for that trait.

Anyway, I had the same idiotic thinking when I injured my knee playing soccer in high school.  We were beating one team 6-0 in the second half and I wanted to play in the field for a while instead of in goal.  So coach begrudgingly allowed me to play sweeper.  I swear not 5 minutes in to my lovely field debut a girl slide-tackled me and her body hit me directly below my kneecap and I twisted my knee something awful.  I probably tore my meniscus and I should have rested for a few weeks, but I couldn't.  I sat on the bench for two games writhing with competitive fury, so angry that my knee was holding me back.  I still was practicing every day and I'd push so hard that at one point I remember crawling out of the goal on my hands with a swollen knee.  I didn't care about my knee, I cared about winning.

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A few years later I finally had surgery to remove scar tissue and such.  Turns out my knee was hurt worse than I thought; I had to have a lateral release (they cut my IT band to release tension) and the doctor told me I'd have to come back in about 8-10 years to do something like that again.

I should have rested and gotten back into running and soccer slowly.  Fat chance of that happening.  I was back to running a month later and played soccer again not long after that.  I was really careless about my knee then and I'm paying the price now.

Knee injuries and knee pain are some of the most common reasons for doctor visits.  The knee is a weight-bearing joint and is made up of a lot of moving parts and ligaments that are easily pulled and strained.  However, strengthening the knee itself isn't the answer for making the pain go away; instead, we need to build and tone our hamstrings, hips and quads.

Wendy Williamson is a senior personal trainer (and so much more!) at Genesis Health Clubs.  She reminds us that the first step to recovery for a knee problem is to talk to your doctor!  Next, get back into the gym but slowly.  We caught up with her to get a few tips on how to correctly strengthen and support your knee to both prevent and rehab injuries.

If you'd like to get in touch with Wendy you can call Genesis Health Clubs at (316) 634-2661.

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