Knee Injury, Need Help With Temp New Routine.

[skyflyer231]

So after already making a thread and not getting any real help at all I'm making another one.

I've been doing the 5x5 for quite sometime now. Which is Squats up the ass. And I liked it. But now I've injured myself. I either badly sprained or tore my MCL ligament. So needless to say I can't really do any leg exercises. And from advice from doctors and friends I basically decided not to do any legs for about a month. Or at least very light legs.

Anyways I am now at a loss for what to do. What I really want is to go in there and say f the knee and do squats, deadlifts, powercleans again but I'll just hurt myself again. This is why I need help though... It's been a week since I hurt myself and I need to get back in the gym, even if I am just limping around.

Seeing as how last time I got basically no help I'm just gonna blindly throw something out there, so tell me what you think. Since I can't do heavy compounds I'm gonna go ahead and assume I should go 5 times a week.



Monday- Chest and Tris, calves
Tuesday- Back and bis
Wednesday- Shoulders and Traps
Thursday- Abs, Obliques, Forearms, and calves
Friday- ...Chest and Back???



I feel confident in my knowledge enough to pick exercises. I'll pick 4 for larger bodyparts, and probably 3 for smaller ones, reps of 10. I'll spend 1-1.5 hours lifting a day... let me know what you think. PLEASE

 

[SouthernLord]

I would take it easy on your knee. That split looks fine. I would make some small changes though.....

Organize it so you have two different workouts, but for each training day. Rotate through each day as the weeks go on. Example.......

Monday - (A1) Chest/Tris
Tuesday - (B1) Back/Bis
Wednesday - (C1) Shoulders/Traps
Thursday - (D1) Abs/Obliques/Forearms, calves (I would actually drop this day all together)
Friday - (A2) Chest/Tris (Alternate Exercises)

Monday - (B2) Back/Bis (Alternate Exercises)
Tuesday - (C2)
Wednesday - (D2)
Thursday - (A1)
Friday - (B1)

Monday - (C1)
Tuesday - (D1)
Wednesday - (A2)
Thursday - (B2)
Friday - (C2)

And on and on..... I hope this makes sense......

 

[Big_BK]

I am just getting over a knee injury but i can offer some advice. Don't give up on legs completely, the first week or so dont do legs, just walking on it is enough stimulation esp. if it is trying to heal since you said its a bad sprain or possible tear. Once you feel comfortable just walking around doing everyday stuff start doing legs light and if you feel any pain stop right away. Keeping active will help speed up the healing.

 

[skyflyer231]

Yea that makes sense. And actually you might have the right idea of dropping the thursday...

I just put it out that way because I didn't think of rotating bodyparts like that for some reason. I do want to spend a little extra time than I usually do though because it won't be as intense so I think I will do this.

Monday- (A1) Chest, Tris, Abs
Tuesday- (B1) Back, Bis, Calves
Wednesday- (C1) Shoulders, Traps, Forearms
Thursday- (A2) Chest, Tris, Abs
Friday- (B2) Back, Bis, Calves

Monday- (C2)
Tuesday- (A1)

And so on...

How does that look?
For Abs, Forearms, and Calves I'll just pick one exercise to finish off with.

 

[skyflyer231]

I am just getting over a knee injury but i can offer some advice. Don't give up on legs completely, the first week or so dont do legs, just walking on it is enough stimulation esp. if it is trying to heal since you said its a bad sprain or possible tear. Once you feel comfortable just walking around doing everyday stuff start doing legs light and if you feel any pain stop right away. Keeping active will help speed up the healing.

Hmmmm, yea. I totally want to go ahead and start doing legs again. But I feel like it will not even be beneficial to do so light. I mean I'm not gonna get any stronger doing like 1/4 or less of what I know I can do.

I've been told that if I do anything with my legs it will just make it worse. And I definately don't want that. I want to at least wait till I start physio so I can talk to them about what to do you know what I mean... and I haven't been cleared to even do that yet.

 

[Big_BK]

Yeah what im saying is don't baby it so much you never use the leg. Try to stay as close to your normal use of walking, etc. with the leg as long as its comfortable, if you feel pain take it easier but staying active will help the healing process loads.

 

[skyflyer231]

Oh, ok I get it thanks bro. Will do.

 

[skyflyer231]

I'm gonna bump this. Some more validation and or input would be nice.

 

[nikkimac1979]

I tore the lateral meniscus in my left knee back in March getting into the bed of a truck. Had surgery in April to remove the damaged meniscus. It took me a couple of months before I could walk normally without pain. I started doing bodyweight only squats a few months ago, and my normal deadlift routine as well. I also made it a point to walk at least 2 miles around the neighborhood every night. I'm feeling much better and much stronger now. For me it was more of a mental thing, as far as starting to somewhat training legs again. Anyway, I agree with BK....stay on your legs as much as you can without injuring yourself again. Knee injuries suck!!