knee and shoulder recovery

[DarkXacreD]

Knee injury: I've hyperextended my knee twice in the last two months, and I've decided not to trick for the next two months. Now what exercises/stretches/things in general can I do to rehabilitate my knee without making it more prone to getting hyperextended, and what should I avoid?

Story behind the injury:
The first time I fucked it up was back in early december, where I was doing a backsweep to narabong, and as I did the last hook, I realized too late that I had more height than I expected, and landed with my right leg completely straight.
The second time was the past Tuesday where I did an abnormally high roundoff backtuck, landed with my body completely straight (surprisingly, my knee didn't fuck up here), bounced straight up because I was completely straight and on plyo, and then landed from the bounce with my right leg completely straight.

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Shoulder injury: I sprained my shoulder a while back (december 21st) and it still bothers me. Tricking just aggravates it more, so that's another reason I've stopped for now. I've been doing lateral raises and a bunch of shoulder stretches. Are there any stretches I shouldn't be doing, or should I just move it around as much as possible?

Story behind the injury:
I was on a trip to Macau from Hong Kong, and I wanted to try and make a sampler with my little digital camera, at immigrations, I handed the camera to my mom (who thought it was on photo mode), and did my very first standing backflip on concrete in front of the immigration sign. Needless to say, I failed miserably, landed on my hands, knees, face, and ended up cranking my arm back as it would in an Americana armbar. It wasn't even recorded.

[anfeyd]

Are you sure the sprain is a sprain and not a muscle belly injury? The hyperextensions are just accidents and theres no way to prevent them except stop tricking or always make a conscious effort to land with a little bit of give.

[DarkXacreD]

Okay, what's the muscle belly? I tried looking it up but that just confused me more.

Well if I can't do anything to prevent the hyperextensions, what can I do to make it heal faster, and how long should I rest it for?

[anfeyd]

I'm not an expert at treating hyperextensions. If I tell you to rest it for a day despite it hurting for 5 more days would you take my advice?

The belly of the muscle.

[Ashtar]

Once you've rested it for a while, if you have access to them, you can try really light leg curls to strengthen the hamstrings. Has to begin light since they were probably hurt when you overextended the knee.

It's pretty hard to overextend the knee while doing leg extensions, especially if you consciously stop before that point.

When training squats, do them slowly so that there's no momentum and you're not exploding at the top. It's okay to lock out, but with complete consciousness, and flexing the leg immediately if it begins to feel like it's extending too much.

[anfeyd]

Once you've rested it for a while, if you have access to them, you can try really light leg curls to strengthen the hamstrings. Has to begin light since they were probably hurt when you overextended the knee.

It's pretty hard to overextend the knee while doing leg extensions, especially if you consciously stop before that point.

When training squats, do them slowly so that there's no momentum and you're not exploding at the top. It's okay to lock out, but with complete consciousness, and flexing the leg immediately if it begins to feel like it's extending too much.

Why should he perform these exercises?

[DarkXacreD]

I'm not sure about the squats (or even weighted exercises for now), but it makes sense to me that I should strengthen the muscles around my knee (after having rested it enough), because right now my knee stability feels very unbalanced between left and right knees.

My left knee is like "alright let's do this" but my right is all "wait why are we doing this again?"

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anfeyd, how would cranking the joint back injure the muscle belly?

[anfeyd]

Because muscles are attached to joints via tendons?

You have to be more specific because I don't know what an americana armbar is and Im not going to look it up.

Also, I dont care how much you can squat or deadlift, if you land with your leg hyperextended, chances are you are going to hyperextend your leg.

[DarkXacreD]

basically my arm was cranked the opposite way it would get cranked when arm wrestling, only my elbow was pointing more or less to the side