After an x-ray and MRI, my orthopedist said I do not need surgery (yay!) at this time. Today he injected some kind of steroid into the injured area…the kneecap is scraping against my leg bone when I squat down. There’s some other minor stuff but nothing wrong with any of the ligaments—whew.
He said, if I am paraphrasing correctly, that the bones need a bit more time to heal from the initial injury (severe impact directly on the kneecap) and then I need to rebuild strength in the quads and knee area to keep the leg strong as well as keep the patella tracking correctly.
So, more than ever, I’m way motivated to get back to the gym and get this leg/knee strong and stable. I belong to a small fitness center that has the usual bunch of weight machines as well as heaps of free weights and cardio equipment too. What specific exercises/equipment/moves should I focus on in order to get my leg and knee area strong and maintain the already good stability I have in my favor?