I wanted to answer a question from Donald, a loyal subscriber of ExercisesForInjuries.com.
He asked, “What can I do about my right hip and knee that were severely damaged last month after I was hit by a car. Do you have any quick fixes that I can do?”
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There are four things that you can do to quickly recover from your hip and knee injury after being hit by a car.
The first thing is you need to realize and understand is that you can overcome the injury that you have, and that you could be in a better situation after the injury than you were before. You must realize that you can overcome the pain and the things that you think you can’t do. Many people have overcome incredible odds when they had different injuries, and you can do it as well.
The second thing that you need to do is to work on your range of motion. You need to improve your range of motion in your hips and knees. Below are some simple exercises that you can do.
#1 – Pull the Knee Close to Your Chest
Start in an upright sitting position on a chair. Straighten out one leg, then pull your knee close to your chest. When you straighten the leg, you get some movement in the hips.
You can put your hands in front of the knee to have more movement in the hips and knees, or you can put them underneath the knees.
Pull the Knee Close to Your Chest
This exercise will improve your range of motion. It is important to get back to your normal range of motion to prevent muscle imbalances. After you get back your range of motion, you can work on your strength to help overcome your knee and hip injury.
Start with one to three sets of 5 to 15 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end and start position for a second or two. The intensity is light. You are looking for a range of motion, maintaining and improving the movements of the joints in the knees and hips.
The third thing that you can do is isolation strength, which is strengthening the joints through isolation.
#2 – Single-leg Tubing Press
Start in an upright sitting position on a chair. Hold the tubing, step one foot on it, then straighten out your leg. Bend the knee, then continue to press on the tubing and work on strengthening the quad areas, knees, thighs and hips.
This is a good isolation strength exercise. You can use the tubing and increase its resistance.
Single-leg Tubing Press
Start with one to three sets of 5 to 15 reps. Perform this exercise in a smooth, controlled movement with a good stop at the end position for a second or two. You must feel that the muscles are working and doing something. You don’t want it to be light and feel nothing. This is a range of motion of exercise and the muscles should work to help straighten out the leg.
The fourth thing that you can do is to work on your bodyweight strength.
#3 – Bodyweight Squat
Begin in an upright standing position with your arms laced out front. Your legs should be shoulder-width apart. Get into a deep squat as far as you can to strengthen the knee and hips.
Start with one to three sets of 5 to 15 reps. Perform this exercise in a smooth controlled movement, with a good stop at the end position for a second or two. You must feel that the muscles in the knees and hips are working.
There you go, Donald, give these four steps and three exercises a go to help you overcome a knee and hip injury from a car accident quickly.
If you want to decrease and eliminate your back pain, hip pain, knee pain and protect your body from injuries, then click here to check out the Best Gluteus Maximus Exercises program.
Rick Kaselj, MS