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sound in such matters.Alright, Joe, I am making some assumptions based on your short essay. First off, since you acutely injured your knee most recently, you need to ice it, take ibuprofen (and dietary anti-inflammatory agents, omega 3 oils, flax seed), elevate it, and LEAVE IT ALONE. As in, no exercises using that R leg. You should not exercise this leg for at least a week, if there is still swelling and pain that limits you then you shouldn't do anything for 10-14 days. No amount of physical therapy is as good as resting an acute injury right after it happens.
Now, moving forward. You most likely have muscle imbalances. Left to right, front to back, the agonist and antagonist muscles. An assumption that I am making is that you did not have a complete, overall strength and flexibility routine while you were running to train for your competitions. Because of this, you really should focus now on the rest of your muscles, your balance and understanding that if you allow the rest of your muscles to compensate for the R leg, you are going to have problems with the L leg, and, as happened to you, your back.
It's a whole kinetic chain, and when your well-oiled machine of a body isn't working TOGETHER, then you cause yourself injuries to the surrounding supporting musculature and sometimes bones.
My first recommendation is to start focusing on stretching the backs of your legs, from the ankles, to the calves, to the hamstrings, up into all the buttock muscles. This will help you relieve the stress on your back.
The next is to see a GOOD chiropractor. If your bones aren't aligned, how can your muscles work as effectively as possible?
[If you are against chiros, I understand, but I have one I believe in]
See an exercise expert, an exercise physiologist, an athletic trainer, someone who has a lot of experience and degrees, not just certifications. If you can find one of these rare people, she or he will be able to set up the correct conditioning program for your rehabilitation and return to glory.
