Need help with routine during knee recovery

[VanceMac]

HELP!

I am massively frustrated with my knee (please read below to see if you can help me figure out what it can be), and I need help with my workout while it is out of commission.

I have recently started NROL Hyper I, after finishing Fat Loss I. I can still do the upper body days, but the lower body days are almost completely shot. Anything that puts pressure on my left knee hurts and I am sure will retard my recovery.

Should I continue with the Hyper I upper body routine, and add in some lower back work as well (good mornings, maybe)? What can I do about my legs, if anything?

Also (maybe most importantly), what can I do for cardio? I have been doing elliptical HIIT and basketball, but those are both shot. I am thinking about just increasing the intensity/speed of my workout to create a cardio effect.


Now, as for my knee itself, I can't get into my Orthopedic doctor for another couple of weeks. I have a history of bad knees (tendonitis and soft cartilege), and I play basketball a couple of times a week. For the last couple of months, my left knee has gotten worse and worse. I took three weeks off sick and hoped it would be better. It was not, and then I played two days in a row and now it hurts a lot. I have pain down deep in the joint, and on the outer side. It gets very stiff and when I sit with it bent for any length of time, it begins aching and I get sharp pains. I am worried about a miniscus tear.

[Bill2380]

I'm not the expert opinion you're looking for, but I feel your pain. We're about the same age and like you I love to play basketball. I really can't play more than once a week, full court. It's just too much pounding. I'd say rest your legs completely until you can see the ortho. Realistically, will a few lower body workouts make that much difference long term and unless your wearing the old Larry Bird shorts no one can see your rippling quads anyway.

[VanceMac]

What I am really worried about is the lack of cardio. I have just lost a ton of weight, and I am a bit paranoid about gaining it back. I can be extra careful with diet, but still . . .

[Bill2380]

There's upper body cardio, Tabatas, sledge hammer work outs or sandbags maybe.

[VanceMac]

Thanks I will look into the Tabatas. I have heard the word, but never knew what they were!

[Bill2380]

www.crossfit.com look in the FAQ section under "exercises" and "WOD".

[LisaS]

can you manage DB (or KB) swings or does that bother the knee as well?
DB swings as an interval workout can be quite tiring What about body weight squats?

[VanceMac]

Lisa, I want to avoid anything using my knees at all for a bit. Just core and upper body for maybe two or three weeks. Any ideas there?

[JoshDunn]

Does your gym have a arm crank machine. Looks like an exercise bike (ie pedals) but it sits on a table and you use your arms for it.

if not you could always look at buying a pedal exerciser thing which are usually targetted for people to put under there desk and pedal to increase circulation. BUt put it on a table and crank away.

[Alcoholiday]

Rowing machine?

[VanceMac]

My goal is to be able to do it at home with my current equipment: a swiss ball, 10-20-30 pound dumbells and my own bodyweight.

[bryanc]

Cycling is generally considered "safe" for most individuals with knee issues as a general guideline. This doesn't mean it's "safe" for you, but that it's a general recommendation that is common. If you haven't had any locking symptoms, it would probably be alright to do.

And while, "If it causes pain, either during or after an activity, then don't do it," is a frustrating doctor thing to say, it really does hold--until you get some management of it and go through some sort of "return to play" progression, as opposed to taking total rest and then going back to normal play.