Returning to the Gym after Knee Injuries

By Ehren Allen, DPT, COMT

Returning to the Gym after Knee Injuries

When your therapist tells you that you are ready to be discharged from physical therapy after knee injuries, where do you turn next? We recommend finding a gym or workout facility that is comfortable and close to where your normal routine takes you. First, start out by considering if your neighborhood has a workout facility or if you need to join a free-standing gym facility. Second, check out the facilities that you are considering and find out cost, facility hours, equipment availability, and if staff is around to help you if needed. Third, ask all the questions that you have and choose the place that makes you most comfortable. Fourth, make sure that the facility you choose is close to your home/work and will be easy to get to on a regular basis. Finally, always ask your physical therapist for a “Plan” for your gym workout.


Most important during you gym program is to maintain the strength of your knee extensors or the Quadriceps group in the front of your leg. While in PT, you completed straight leg raises, knee extensions and leg press/squat activities. All of these activities can be included in the gym. Depending on you facility, there may be specialized knee equipment. It is also very important to maintain the flexibility of your leg muscles including your calf muscles (Gastrocnemius and Soleus) as well as your Hamstring. This allows the leg to keep its full extension and maintain the straightness of the knee. Periodic bending of the knee should also occur to stretch the quadriceps muscles. A stationary bike is a great tool to maintain the range of motion of the knee. Usually, at 20-30 minutes 3x/week is the best for the knee.

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All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services. These are virtual visits from the convenience of your home. Through the download of the free Zoom app on the your phone, tablet or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904) JOI-2000. This is a new option for patients. If they would like to avoid the emergency room if they’ve suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care.

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