Hurt my knee, need some rehab

[avivlugt]

Last week Sunday evening I was wrestling a friend, and he did a throw on me. I hit the ground, and hit my knee hard I think. I don't think I twisted it, but I did fight the throw. The next day I couldn't stretch of bend my knee anymore then it was bent. I had to limp everywhere. I can stretch my knee now fully, but I still can't bend it, I can bend it until I have 90 degree bend. What kind of exercises can I do for my knee? I know for lots of joints thanks to this forum, just not for my knee, it's also the first time ever I've hurt my knee.

[Razz]

If it's getting better with rest, I'd rest until it's good and then start slowly. Knee prehab is covered in the seminars so I don't think coach would want it out on the forum

[Cole Dano]

I'd recommend you see a doctor.

[avivlugt]

I went to the docter at my base( I'm in the army since two months). She didn't believe me cause it was red or swollen It took a nother day or something for some reason to swell. It's doing ok, I can walk normally, it's just the movement. I was just hoping anyone here would know prehab, like a got the shoulder prehab I use from Ido, and like slizzardman has made wrist prehab video's on youtube. The only joints I don't have some kind of exercise for are my knees and probobly my toes:P

[Razz]

Strengthen your VMO with peterson stepups (youtube), do some soft tissue work on your vastus lateralis. That should be a good beginning. Obviously dont do the stepups if it makes your knee hurt