I hurt my knee recently and haven’t been able to put any load on it going past 90 degrees for about a week. I took a back off week anyway and just did some lighter higher rep stuff.
I am currently doing WS4SB again and was hoping for some suggestions for leg day. I can still deadlift especially RDL and SLDL’s which are no problem despite my knee. The pain rules out most unilateral leg exercises and I cannot do my max effort squat exercise, has anybody any suggestions for splitting up my ME Leg Day without squatting movements. I don’t want to give up on legs and since I can still deadlift I think I should. What about exercises for quads? I think I’ll be out of squatting action for at least a month.
Come on guys, I am sure its a pretty common problem, and i think its a very good question! Was thinking of waiting until Prime Time or ask Joe DeFranco himself but I thought I’d throw it out now anyway and see what answers I get from you knowledgable people.
without knowing the severity or the exact condition of the knee, I am going to have to assumed that you injured it enough to cause problems, but not enough to warrant any kind of invasive procedures-correct me is my assumptions are incorrect.
My advice to you is to do some light range of motion stuff on a daily basis for it, keep the joint moving, keep it firing, maybe some isometric type stuff for the quads, but I would pretty much leave it alone, with regards to strength training and give it time to heal. I cannot even begin to tell you of the hundreds of guys I have seen over the years who have tried to “rush the healing” and they end up with a chronic condition. Work on your upper body, maybe some horizonal lower body stuff, hit the abs hard, etc. and when its ready to go you will be back to old form before you know it.
On final bit of advice-when you are “on the mend” and are not training at full capacity, there is a tendancy, call it human nature to totally throw nutrition out the window and eat crap-I have been there and done it and it send you down a slippery slope, which makes the comeback even harder-stay tight with your nutrition.
About how I got it, well its hard for me to answer actually. Both my knees were giving me a bit of trouble recently in terms of stiffness and a slight clicking if I squatted low enough. That problem largely disappeared on its own but still occured a little in my left knee. One day Last week I literally woke up with the pain. Now I don’t know if I managed to sleep with it in a twisted position or what.
As for the invasive surgery, well I haven’t even considered it, its not that big a problem just walking around, I can’t sprint really full out on it though but overall doesn’t seem to hinder me too much. I am guessing because its not too severe it will keep me from playing my sport for at least 2-3 weeks and then I would probably want to give it another few weeks before I started squatting on it. I am again, only guessing here I will have to take it as it comes. I can do bodyweight squats but they cause considerable discomfort if I go really low.
The thing is I can’t really do any squatting movement that comes close to parallel. Even high box squats would be too much probably, although I have absolutely no problem doing deadlifts or deadlift variations. So do you recommend I just leave out the leg work altogether while it heals or would it harm me if I managed to come up with an alternative leg routine avoliding squatting movements.
I just realised how long my post is so for that I apologize :).