- 1). Talk to your doctor and physical therapist about your knee strength, racing goals and your limitations. You don't want to ride before you are ready. This could lead to re-injuring the knee and creating further damage. The Mayo Clinic recommends low-impact activities until you have the OK from your doctor.
- 2). Follow your physical therapy program diligently. This will improve knee strength, stability and flexibility. It is important to build the strength in your quadriceps and hamstrings to provide the knee with ample support while racing. You will also want to keep calf muscles and upper legs limber.
- 3). Get fitted for an orthopedic knee brace. There are several braces on the market that protect your knee from the twisting and pressure of landing jumps. Some examples are the Pod Mx K700 and Asterisk Cell Knee Brace. Your doctor will help you find the best brace for you.
- 4). Stretch well before racing. This will loosen up your knee and prepare it for the various demands placed on it during a race.
- 5). Use your knee brace as instructed. Make sure it fits properly and is positioned at the correct angle if necessary.
- 6). Race smart. Don't push the envelope too soon; this can lead to re-injury. It's better to pull out and go back to the drawing board in therapy before you race again than be faced with more surgery or permanent injury.
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