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Hurt my ligament.
I Had a ski accident where I pulled my ligament in February 2017. Yesterday I went to a trampoline park and injured myself again. I could walk (limp) after 10-15 minutes. I had some Panadol to ease the pain then when I got home it began to hurt moderately (scale of 1-10....6) it began to become stiff and I found it difficult the move my knee (bend and straighten) a bit of swelling but no bruises. What should I do?
⢠Avoid sitting Cross legged.
⢠Avoid Squatting-
⢠Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain.
⢠Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
⢠Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
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