Staying fit with an injury

[Maxf]

A while back I posted that I've knackered my knee. I've got an appointment to see a specialist to sort it, but its looks like an op and months out.

So, my gym goals were progressing nicely - core strengthening nicely, losing fat, getting stronger etc - how do I keep this momentum while I effectively can't use my legs?

Can I warm up for weights without doing CV, or am I inviting other problems?

[ewenm]

I'm rubbish at rehab work but...

Arm work in the gym (seated if need be) and leg work in the pool if you can. Swimming will give you a good CV workout and you can use your legs as much or as little as you like.

[Maxf]

I'm really not a fan of swimming, but will give it a go - I tried last week as per the doctors orders but found that without my legs, progress was so slow as to be impractical!

What about warming up for upper body gym work? Previously I've used my cardio work for the warmup.

[ewenm]

Hand-bike in the gym for warmup perhaps? All you're trying to do is raise your heartrate for a few minutes before going the gym work.

Edit: For swimming, if it's your knee that is a problem, can't you kick with straight legs so not bend the knee at all?

Edited by ewenm on Wednesday 25th November 14:31

[ShadownINja]

For core strength, try yoga or pilates. Just don't tell anyone on here.

Could also try doing more reps of lower weights for the arms to burn fat.

Edited by ShadownINja on Wednesday 25th November 14:22

[Maxf]

To be honest I've lost most of the fat I need to - as soon as I stopped being able to go to the gym I started to religiously watch what I eat, probably to the point of under eating. Lots of soups etc.

I still want to build up and tone up and also keep my CV up a bit.

There are no hand bikes in the gym unfortunately. I guess I could try the rowers without leg action. The cross trainers actually look ok, but I'm not sure I want to risk it - although maybe strapped up I'll be ok.

I'll try swimming again, but I'm really not a natural!

[Halb]

ewenm said:

Hand-bike in the gym for warmup perhaps? All you're trying to do is raise your heartrate for a few minutes before going the gym work.

Edit: For swimming, if it's your knee that is a problem, can't you kick with straight legs so not bend the knee at all?

Edited by ewenm on Wednesday 25th November 14:31

Or the rope machine or this?
http://www.pro-xsports.com/the-burn-machine.asp

[ShadownINja]

Curious. Might as well do 1000 chain punches a day.

[renmure]

You can't really beat water based training for non impact cv work when injured.
I had 10 yrs working in professional sports rehab and heading off to the pool with patients for aqua-jogging sessions was never seen as an "easy" option for training.
Most pools will have aqua-jogging vests you can use. Sets of 30, 60, 90 and 120 seconds hard "running" in the water will leave you sweating in the pool and maintain or improve your cv fitness.

[Digger]

Woooaaahh. . .let's backtrack a bit here!!?

Why do you think you need an op? You dont sound certain? Neither does your specialist?

Could well be you need to rethink your training, strengthen whatever weakness has occurred within the knee and then maintain core and cardio fitness to stay in shape?

I only say this as I was convinced that I had recently suffered a cartilage injury. After a year out (my decision) discovered it was a fatty pad (front of knee) tissue issue that still exists but can still manage some fairly intense sessions (age 40ish).

Invasive surgery should ALWAYS be a last resort

[Maxf]

Digger said:

Woooaaahh. . .let's backtrack a bit here!!?

Why do you think you need an op? You dont sound certain? Neither does your specialist?

Could well be you need to rethink your training, strengthen whatever weakness has occurred within the knee and then maintain core and cardio fitness to stay in shape?

I only say this as I was convinced that I had recently suffered a cartilage injury. After a year out (my decision) discovered it was a fatty pad (front of knee) tissue issue that still exists but can still manage some fairly intense sessions (age 40ish).

Invasive surgery should ALWAYS be a last resort

I'm not certain and I havent seen the specialist yet - the Doc thought I may and referred me to a surgeon. Hopefully I wont though.

My knee is proper fked though. No lateral stability almost a month after the incident, still lots of swelling and pain.

My knees have never been weak before - this one just 'popped' (literally - I heard it) when playing football and sent me to the ground in a rather undignified manner.

[ShadownINja]

Were you twisting or suddenly changing direction at the time? If so, anterior cruciate ligament is the likely suspect. A common injury amongst footballers, I understand.

[Maxf]

ShadownINja said:

Were you twisting or suddenly changing direction at the time? If so, anterior cruciate ligament is the likely suspect. A common injury amongst footballers, I understand.

Yeah, dribbling and may have been changing direction. Pop... arrrrrrgghhhh...

[ShadownINja]

Ow. On the plus side, if you need surgery, keyhole seems to be popular. My cousin did his knee playing football and he has two 1cm scars below his knee.

Oh, try this: http://en.wikipedia.org/wiki/Anterior_cruciate_lig...

[Digger]

Oh dear! Could also be the classic footballers' meniscus (cartilage) tear, plant foot, twist, oops. May well need a repair.

Hopefully the surgeon will refer you for an MRI scan which should determine the extent of the injury.

[captainzep]

All I can say is that if you can maintain the motivation to keep the fitness using other methods (a) you're better than me (b) you'll avoid the weight gain, de-training, black moods and sense of loss I suffered...

[ewenm]

captainzep said:

All I can say is that if you can maintain the motivation to keep the fitness using other methods (a) you're better than me (b) you'll avoid the weight gain, de-training, black moods and sense of loss I suffered...

Snap. I'm rubbish at rehab and maintenance work, much to my coach's disappointment. Good luck OP.

[Maxf]

captainzep said:

All I can say is that if you can maintain the motivation to keep the fitness using other methods (a) you're better than me (b) you'll avoid the weight gain, de-training, black moods and sense of loss I suffered...

I've worked too damn hard to lose the weight to let an injury scupper me. I might end up losing muscle now, but if my starting point on recovery is thinner/weaker but lean then I'm in a better position than I could be. See if I'm still thinking that once the Christmas parties start next week