Training - TRAINING WITH A BAD KNEE

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TRAINING WITH A BAD KNEE

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Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=103
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Topic: TRAINING WITH A BAD KNEE

Posted By: DAVE CHENEY4
Subject: TRAINING WITH A BAD KNEE
Date Posted: 9/13/04 at 7:17am

Back ground:

A couple of years ago I literally snapped my knee in half, full dislocation. After surgery and alot of physical therapy I have full motion and Most of the strength back in my leg. after doing HG this year I can see the knee getting stronger almost back to full strength.

Now I want to start training in the gym to get ready for next year and what I find is that I have trouble with things like squats and other deep dipping type leg lifts. Is there anyone out there that has dealt with this kind of problem and what did you do to start heavy training? I just dont want to do the wrong things and do more damage. Thanks for the help

-Dave

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When the world is crumbling down on top of you, when all is lost, and the end is near stand straight, stand strong, and yell to the gods "Is that all you got!!!"

Replies:

Posted By: Wayne Hill
Date Posted: 9/13/04 at 7:43am

All right, wise guy. Since you don't trust my advice, I'll put it out here for everyone to comment on:

- Since your knee stability isn't bad at this point (I'll bet there was a time you thought you'd never hear that!), you can skip the classic rehab steps of quad sets and limited ROM knee extensions.

- First step: step-ups, initially with no added weight, gradually increasing step height to a knee-high step and then gradually adding weight. For low heights in particular, concentrate on lifting with the leg on the step, rather than getting a big step off the "floor" foot.

- Second step: back squats with gradually increasing range of motion until you're squatting deeply (well below parallel). Stay with a light weight (say 135 lbs for you) until you're at full depth. Once you're there, gradually add weight until you set a world record.

In both cases, use comfort as your guide for increasing depth and weight, and make sure your back is always flat/arched in squatting.

For the record, I've seen Dave do both front and back squats, and believe he's better off with back squats for a while (until his flexibility improves). He was essentially unable to front squat with his heels down, but had no similar problem with back squats.

-Wayne

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"We may be small, but we're slow." - MIT Rugby

Posted By: grasshopper
Date Posted: 9/13/04 at 8:58am

Dave,

Ive got experience with this sort of thing having completely dislocated my knee and torn my ACL 5 years ago.

For you:
No Pain, No Problem
If you are having pain, I bet its from some torn cartiledge and you should get on a steady diet of glucosimine with condroitin. Trust me, good stuff for knees.

Before Lifting:
Stationary Bike (15-20 minutes)
Loosen the knee up.

Lifting:
Wayne is right with the step ups. Helps improve range of motion and overall stbaility of the knee. Ya you feel like a girl doing them, but just grunt during reps and that should make it better.

Box Squats are the way to go also. I cycle my box squats with heavy squats every other week.

Just get in and get to work. If the pain is a problem, then lighten up the load and start taking the Gluco. with Condr. and it whould feel better.

Good luck Dave.

Tony