Help!! Starting training after 2 mths with a knee injury

[stoked]

Hi guys,
I'm new to this forum and I must say, I am pretty impressed by the collective store of information you guys have. And I am really hopin you guys can help me out here:

I injured my knee a couple of months ago, and have yet to go for my MRI (because I dont exactly want to blow 400 bucks now). I doubt I've torn anything, because I am walking fine and i can even jog a little and cycle without a problem.

Before injury BW 83kg DL 160KG SQUAT 145KG BENCH 80KG

Unfortunately I cant deadlift or squat (my 2 all time favs). Without having my knee better yet, I went to the gym after 2 mths to get going with my upperbody at least ( I planned to focus on MP pullups bench dips and rows).

My first session was a rude awakening because I realised my strength had dipped alot and my met con was shot.

2 days after a comparatively light DB bench and seated cable row session, my front delts and side pecs are still burning.

I would love your input for my training: how and what I should start with

and also for met con: what I can do with the stationary bike

I know theres not much i can do, but i really appreciate the help. Thanks.

[Weib]

hard to say unless you're properly screened.
Till then just do the hand grenade approach of rolling, stretching and getting the mobility back and slowly rehabbing the injured knee with unilateral exercise.

Go slow and reteach the body to move again, then reduce the weights from an empty bar and start over again like a newbie.

[kacie]

how did you get the injury?

even if you can cycle and jog, it doesnt mean nothing is torn.

ive friends with torn acls still playing rugby. surprisesurprise.

[Twxian]

i believe his leg got crushed by a tyre

[stoked]

yeah..got injured while tyre flipping.

I'm scheduled for my MRI in a month's time, meanwhile, I've started SMFR alrd.

any ideas how i can improve my metabolic conditioning?

[galapogos]

Why are you interested in metcon when you've injured your knee? It's quite hard to get metcon'ed w/o a good knee you know...

[Steph_Parker]

who is stoked?

[stoked]

Why are you interested in metcon when you've injured your knee? It's quite hard to get metcon'ed w/o a good knee you know...

well..because i want to be able to start training without having 'the wind knocked outta me'.

And..I'm assuming that there really isnt anything more I can do besides HIIT on the spin bike

[Weib]

nothing much you can do but slowly go about doing it.
Pre-existing injuries are always a bitch to work around and it takes time.

[galapogos]

The hips and knees are the main joints that are worked with just about any compound lower body/full body movement, so you're not gonna be able to do much with a bum knee. Metcon is easy to build up even from scratch, and if you have a strength base, regaining it is easy enough too. You would at most lose a few months. So, I would suggest you concentrate on fixing your knee before anything else.

[Jonathan]

Hey stoked, you're Anand ah? Listen to the people here, don't train while injured, period. Determine your injury and fix it first. You let your ego get in the way for one moment, next thing you know you kana one big thing, the rest of your life affected. Don't be stupid like Aaron.

[Dean]

Hi Stoked. Well most of the guys already mentioned what you could do, which is Smfr,stretching, mobilization drills and activation. Like Louis mentioned its hard without you being screened first but my best bet is to always address the hip and ankle joint whenever theres a knee issue.

Metabolic work is gonna be a challenge, if I were in a dead end, id just continue with upperbody vertical/horizontalpush pull patterns without rest in between sets. Explosive Horizontal pull ups and plyometric pushups are bound to get your heart pumping.

I would still recommend rehabing fully before starting on a full out training program again though.

Just my 2 cents, hope it helped.

Cheers.

[kacie]

get your damn mri. period.

[stoked]

Thank you very much for the help, guys.

I'll let you know how it comes along. Cheers.

[Sufian]

yeah.. listen to dean bro. He's one of the experts in this field.

[Dean]

Im not an expert bro, just the same as you guys, always trying to learn new stuff and share whatever I know/can.

Cheers bro!