55 1/2 - rehab of knee

Hi folks! The knee rehab has gone very well. I am almost pain-free while playing. I get swelling a bit, and rest at least every other day. The key has been the leg extensions before I play with heavy weights. I added to that jogging a lap or 3 with weights, sit-ups, bicep curls, overhead press, push-ups, and finally picking up the heaviest thing I can and walking with it for 50 feet.

If you are having knee pain and want to strengthen your legs, here is a video of what to do. Notice that you want to make the bend very short so as not to strain the knee... about 15% angle. Although this video talks about a 5 second hold when the knee is straight, I suggest 9 seconds, and 8 reps at least. If you can do more than 9 reps, you should add weight.

As a result, I put on a lot of muscle in about 3 months time. I stopped also eating sweets but my weight is still up. The last thing, I believe, that is holding me back from dunking is my weight. I am going to come up with a plan and challenge to do just that, soon!

Hello 55!

You haven't heard from me in a l...o....n....g time. I just celebrated my 55th birthday on Jan. 24, 2018. I am still playing but have been dealing with a knee injury for about 2 years. I am sure I need some cutting. Instead, for the past few months I have been doing some rehab. It involves leg extensions and jogging with weights. At the chinese school where I play, they have a couple of rope stands which are motorcycle tires filled with cement and a steel pole on top. When I started, I could harldly pick up my feet trying to jog. Now I am actually jogging a lap with them. I am much stronger from this. Although I still have the knee issue, it is a lot less and as long as I get enough sleep and don't play consecutive days, I'm good.

Is it still possible for me to dunk again? Not unless I get my knee to the point where I can run sprints.