Help : Regain fitness after long injury!

maherro

Hello

I had surgery to repair torn ligaments in my knee last week. I suffererd the injury around october and hvent been training or to the gym since then. Now though Im looking ahead to regaining my fitness. Normally I would simply go back to my rugby team and begin training again but due to the nature of the injury thats no longer an option - no more contact sports.

I was just wondering what sort of program I should use. At the minute Im 15 stone but probably could afford to lose at least half a stone. But at the same time I want to make sure to that I regain some of my former muscle mass (actually any help at losing fat around the general torso area would be much appreciated my arms and legs look at a weight and they put on muscle but my torso....).

thanks for any help or tips offered!

slingerz

maherro wrote: »

Hello

I had surgery to repair torn ligaments in my knee last week. I suffererd the injury around october and hvent been training or to the gym since then. Now though Im looking ahead to regaining my fitness. Normally I would simply go back to my rugby team and begin training again but due to the nature of the injury thats no longer an option - no more contact sports.

I was just wondering what sort of program I should use. At the minute Im 15 stone but probably could afford to lose at least half a stone. But at the same time I want to make sure to that I regain some of my former muscle mass (actually any help at losing fat around the general torso area would be much appreciated my arms and legs look at a weight and they put on muscle but my torso....).

thanks for any help or tips offered!

I broke my leg las feb and had multiple surgeries to repair it and hope to be back footballing again in June!! How bad can our knee be.

Everyone here will be on about 2 scoops of this shake and that shake.

I went up to 15 and 1/2 stone but am back down down to 14st.

diet is this

breakfast: special k and OJ

11am tea and yoghurt

1pm wholemeal brown bread roll with chicken etc tea

3pm tea and apple

6pm light dinner i.e veg and meat.

GYM

Bike, cross trainer and SWIMMING!!
Some weights to maintain muscle.

Swimming is great for fitness as it puts your lungs under such pressure thats what i think anyway.

maherro

Yeah I think my diet is broadly similar - Ive just completely cut out white bread worked absolute wonders

As for the injury I tore both my medial and cruciate ligaments in my right knee after just regaining fitness (First 20 mins of first match of the season!) from tearing the cruciate ligament in my left knee!

with regard to going back to rugby, with respect, football is nowhere near the level of physicality in rugby so the threat of injury is much greater and I really really dont want to do my cruciate again! (though I am still considering 'forgetting' my doctors order - I just love it too much!)

NewFrockTuesday

Glad to hear youre back on form!

I went flying in heels in front of about 200 people last November and gained what felt like an extra knee. I also nearly kneecapped myself as a result. Fast forward 4 months and just recently back up and at it again. Ive committed to a few charidee runs this year so feeling the pressure a bit.

Diet is looking like this at the mo.

Brek -Natrual yoghurt and Flahavans Hi 8 museli / homemade oat pancakes
Coffee - I cant kick it so having it black no sugar

Snack - chickpea and kidneybean salad, small ammount of dressing made with avocado oil

Lunch - Chicken and pasta salad

Pre run snack - brown rice and bean salad

Dinner - chicken/tuna/turkey with curried veg

I graze on alot of veg chunks as well.

Im losing excess weight gained during the months off - purely due to laziness and indulgence. I dont do any weight training as I dont know how so would prolly do more damage. Still wary of the knee popping off sideways as well. It wont but I cant get it out of my head. Yoga is suiting very well but I want to explore other forms of muscle building - might be an idea for you to build up a bit after a stretch out?

BossArky

slingerz wrote: »

Everyone here will be on about 2 scoops of this shake and that shake.

lol

Yoda10

maherro wrote: »

Hello

I had surgery to repair torn ligaments in my knee last week. I suffererd the injury around october and hvent been training or to the gym since then. Now though Im looking ahead to regaining my fitness. Normally I would simply go back to my rugby team and begin training again but due to the nature of the injury thats no longer an option - no more contact sports.

I was just wondering what sort of program I should use. At the minute Im 15 stone but probably could afford to lose at least half a stone. But at the same time I want to make sure to that I regain some of my former muscle mass (actually any help at losing fat around the general torso area would be much appreciated my arms and legs look at a weight and they put on muscle but my torso....).

thanks for any help or tips offered!

hey maherro, sorry to hear about youre knee and i wish you all the best with the rehab. i done my cruciate and had soem cartilage removed last april so i knid of know what youre feeling. i would advise you to start going to physio immediately to start working on the ROM of the knee, the earlier you do this the better, also rigorously stick with the advice and exercises that the physio gives you no matter how boring or easy you may think they are. other than that it really is up to you, you will have to put in the work the physio ask's of you and it is a long road so don't despair you will get there eventually so don't give up. i was back running by november and back playing soccer by december, i could say that the knee is almost as good as new now. oh and a trampoline will come in handy when working on the stability again, i still use mine once a week to try and make sure it doesn't happen again. best of luk and keep us updated.

maherro

Its been a couple of weeks since I last posted so il give you an update if anyone is reading!

went to the physio there yesterday and basically said I can do as much upper body weights as I want but not to be going too crazy with anything below the waist.

Started back walking into college - its a 40 minute walk so hopefuly it'll help me lose some weight and tomorrow im heading into the gym

Colm_OReilly

Darn physios!

My brothers a physio, he asked why I wanted to hold a heavy weight overhead. It's the sport I'm playing around with - Olympic Lifting.

My advice - learn to squat, and do it damned correctly.

maherro

At the minute I cant take any real sort of weight on the leg - Im doing wall squats with a gym ball using my own weight - Im knackered after doing it! I cant overstate how weak my leg is at the minute, after a 40 minute walk into college this morning I was out of breath!