I had a popliteal injury believe it or not from ripping my shoes off without untying the laces (lower leg rotated on upper leg bone beyond what it should). I am currently doing straight-line running and rotational stability exercises. Dynamic stretching prior to running and static stretching after the run is also important. I am starting to progress to some plyometrics at this point but it is still in a straight plane (forward and back or side to side). Dont progress to angular or rotational jumping or running changing directions quickly until you are pain free a couple weeks with all straight line movements and can perform angular and rotational motions at a slow speed without pain. Kinesiotaping can also help support this structure while it is healing allowing you some artificial support while the muscle is healing. I hope this and the above post makes some sense. A physical therapist or very experienced athletic trainer could give you a much more detailed exercise program if you are not sure where to start with exercises.
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Thanks for the suggestions. I may have a long way to go since the injuriy's well over a year old. I do okay on a bike and elliptical - but at this point the bursa in my inner knee are still pretty swollen. I think have have scar tissue built up as well. I'm waiting till spring before attempting to run again.
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