Hey guys,

I recently did my knee in Judo, basically I dislocated it and possibly did the ligaments as well.

Anyway, I have been ordered off it by the specialist and physio for about 8-10 weeks, and in the meantime will be working to get the swelling down and the muscle back.

However, since I will be doing no physical activity on the knee for about 5 weeks, I will be less fit than I could be, and Judo and BJJ are pretty intense workouts.

What stuff should I look at doing to get fit for fighting as soon as possible after getting the OK.

P.S

This is intended as a 'help me recover from knee' and 'fitness for Judo' thread, so advice on both topics would be good.

Thanks.

Swimming might be a good option. Truth is knee injuries take you outta the game like nothing else. You can probably manage upper body stuff like pull ups and such but keep the leg work as low impact as possible.

Thanks man.

Swimming is definitely a great workout, for sure. What 'styles' of swimming do you recommend?

I am a total fitness noob, and expect to be even less fit after my time off my leg. One thing I really lack is upper body strength, and core strength, which are key to Judo and fighting and Parkour and picking **** up if I drop it.

I also want to work on my cardio as well, cardio that is more tailored to a combat sport than a really long run.

I am sort of VERY VERY skinny, and I know what's coming, but here is my height vs weight.
about 191-2cm, and 65kg. I have lately been trying to eat more, and BJJ and Judo are great muscle and size builders I hear.

I am not the sort of person who gets a lot out of generic articles on the internet ( I have tried) but what sort of exercises do people do for combat sports, keeping in mind I have no time or cash flow to join a gym.

Someone on here linked to this page a while back, lots of good info on it for knee injuries.

http://www.t-nation.com/readArticle.do?id=1127149