need your help!!!

[flech]

I can't straighten my right leg.

http://www.flickr.com/photos/briankang/

Possible reason for this is that I over-bent on leg curl machine. Instead of 90 degree bend, I bent( lifted) up to my buttocks. I didn't feel like I was over doing it or felt injured.
my program for the day

leg press 4 sets 12 reps
leg extension 4 sets 12 reps
leg curl 4 sets 12 reps.
standing leg curl 4 sets 12 reps
seated calf raise 4 sets 12 reps

My buttocks was a bit sore from leg press, but my knee felt fine. 4~5 days later, I've done stair climbing for 30 minutes. I went little hard. And I didn't stretch afterward.
A day or so later, I've realized my right knee was stiff, and I can't bend my knee more than 90 degree( backward ).
I was able to manage a light, slow run to warm up and stretch my stiff right knee. I ran for 20 minutes and did various stretches, but my knee didn't felt better.

Symptoms
1. difficulty to bear weights
2. knee can't be straighten.
3. sometimes I hear small tick sound from knee.(rarely)

Right now, walking and walking up/down stairs does not cause much discomfort and standing for 20~30 minutes does not cause much pain.( I am at home mostly so my knee doesn't stressed too often ).

What kind of rehab exercises should I do?
I guess that my knee be straighten before I take on any sort of light weight training. I swam 3 times so far, and it didn't hurt. So, I am thinking about doing some more swimming.

I am at this state (knee) for almost a 2 months.

If I keep swimming everyday for a 1 full month, would my leg be straighten and I be able to take on weight training?
How long do you think it will take my leg to be normal again? 1 month, 2 months, 3 months ?

I am sure it is very minor injury, but I do not know what to do and I need your help.

thanks. Lance

[Heidi]

You are right that you need to increase the range of motion again before you commence strengthening.

Stretching the hamstring, calf and quad muscles should be your priority. This should be done at least 3 times a day, holding each stretch for at least 30 seconds and repeating twice. Massage is also useful in releasing tight muscles.

It is impossible to say how long it will take for your knee to heal, but if you find after two weeks of very regular stretching that there is no improvement then you should definately visit a specialist.

[drroddy]

Knee injuries are very complex and one of the most difficult to definitively diagnose. The only true way of telling if the meniscus is torn is arthroscopy. MRI and CT show ligamentous, soft=tissue injury. Generally knees take a little more time to heal then other joints. This is mainly due to the fact that we must move while the knee is injured and healing. Even being on crutches puts some strain on a really damaged knee. Reahab stretches for this particular condition must be focused on pain free ranges of motion in a smooth and controlled manner.

Heid, is very good and clued up on this and her advice is sound.

Best regards,
Dr Knight

www.chiropractic-clinic.com.au