what weight lifting routine to use for rehabilitation.

**HackingYodel** · Posted On: 2/25/2007 11:24pm

Cycling!

It hits the muscles you're focused on preciously. The amount/type of resistance is easily varied with terrain, speed and gear choice. Perhaps most important, it's sinfully fun.

Cycling, from casual rides to micro-races of 15-20 miles with friends, did more for my quads than all my previous activities combined.

I don't know your cycling conditions, but you don't have to do the Tour de France for great legs , a stationary bike will do just fine. Make sure the seat hight and crank length are a good fit for you and have fun.

**DaveTart** · Posted On: 2/26/2007 10:54am

Originally Posted by Flash Jackson

My question is, how the **** did you **** it up in the first place?!

Also, try pistols while holding 2 chairs for balance, and see if front squats don't bother you.

Bad posture (due to the way I go onto tip toes - I "bow" my ankles out and put pressure on the outer 3 toes, not on the inner two like you should) plus over training...

Anyway, I Can already do quite alot with the knee; I was just wondering if there is a normal recognised way to start weight training on it after an injury to build strength beyond body-weight exercises

My current rehab/stabilisation routine as given to me by my physio is:

5mins (2.5mins per leg) of balancing on a bent leg, with a swiss ball at the small of my back up against a wall.

5mins (2.5mins per leg) of the above, this time moving a small weight in figure of 8's in front of me so I have to keep readjusting/stabilising my weight.

1 legged squats with swiss ball at my back - 3sets of ten each leg

hamstring stabilisation bridge: lie on your back with your arms crossed, knees bend, feet on the floor. then raise so your back,hips, thighs are a straight line. Then raise one leg up to continue that line - supporting your weight on shoulders and other leg. Hold for 5secs. Repeat 3 sets of 3.

Hamstring curls with a swiss ball 3sets of 10

Lunges onto a trampet (small trampoline, so you have to stablise): 3 sets of ten
Last set of the above is Step-up lunges - lunge onto the trampoline then stand upright on that leg.

so my knee is pretty strong (i think) from all that, but it's only lifting my body weight.

**RunningDog** · Posted On: 2/26/2007 5:01pm

Originally Posted by DaveTart

so my knee is pretty strong (i think) from all that, but it's only lifting my body weight.

Even if you've got the go-ahead to train as much as you like, be sure to build up gradually.

**Flash Jackson** · Posted On: 2/26/2007 10:36pm

I'm still wandering about the other's stories.

Also, try just carries, with unstable objects. Try water ball carries, sandbag carries, zercher carries, one overhead one farmer's walk with dumb/kettlebells, overhead carries, sled drags, etc.

These things really build the stabilizers. Without you looking or feeling gay.

**Mei Hua** · Posted On: 2/26/2007 10:42pm

Originally Posted by Flash Jackson

I'm still wandering about the other's stories.

I'll take it you meant me?

I was hopping a wall and landed wrong, twisted my foot/knee in different directions and blew it(man that F'ng hurt) the first was a reconstruction, second was a meniscus tear, both were arthroscopic and to do that they swell the knee with fluid to make it easier, thus the muscle stretches and looses it's strength/firmness.

**Bang!** · Posted On: 2/26/2007 10:59pm

8-12 reps (stopping one or two reps short of failure) is probably fine for the next two months or so. Before you go crazy, you need to rebuild connective tissue and tendon strength, not to mention "finding" your muscles again.

While some people poo-poo (in)stability training (and even more are using it indiscriminately), I think that you stand to benefit from integrating some balance-oriented exercises into your next couple months of training. Balance boards and BOSUs are fine, but so is standing on one leg and trying different movements.

Light lunges are probably great. If you already know how to squat, then do bodyweight or even wall squats. If you don't, this isn't the time to learn.

Modified squats
Lunges (forward and diagonal)
Romanian deadlifts (double and single-leg)
Adductor/abductor cable work
Single-leg press
Step-ups

Probably all golden.