Knee injury

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Knee injury

Postby emajency » Fri Jan 06, 2017 11:50 am

I'm currently suffering from an as yet undiagnosed issue with my knee where I cannot weight bare on it atal as soon as its bent. So this has ment I'm currently training a similar way to 95% of every male that goes to a gym and purely working in the t-shirt muscles. What do you guys do for strengthening the upper half? That won't require me having to engage my legs atal

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Kalle Beck
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Re: Knee injury

Postby Kalle Beck » Fri Jan 06, 2017 1:21 pm

This is tough and I've had short bouts with clients when they need to lay off the knee I like to turn it into a body part split


If you go to a commercial gym machines are your friend

Seated good mornings are a good fix to keep some deadlift strength

Focus on the things you can at the moment so I'd try to add size or diet down vs trying to get stronger as the primary goal

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Jared Miller
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Re: Knee injury

Postby Jared Miller » Fri Jan 06, 2017 8:05 pm

Hey man,

I blew out my ACL and meniscus on a yoke pick up and had to get creative for about 5 months. On top of what Kalle already wrote (and seriously, do the seated good mornings. Chain suspended is even better, and so are zercher good mornings off pins), some other stuff that worked well

-Train the other leg hard still. There have been some studies that show carryover from training one side to the other. Besides, you might as well have 1 strong leg vs 2 weak ones. Doing this made it so that, when I came back to training, my strength came back pretty rapidly.

-With the hurt leg, try to flex the muscles as hard as you can and visualize movements (yoke, squat, etc). Once again, some studies show this works, and flexing is at least some form of stimulus.

-Prowler worked really well. Zero direct load on the knee. I kept it unloaded and went for distance PRs. Ended up working up to a mile.

-Super light weight for volume. I would do axle good mornings with 66lbs for a 200 rep set. Volume is volume.

-Look into box squats. Breaking the eccentric and concentric phase might help.

-Reverse hypers and ab fallouts are easy on the knee and keep the core strong.

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Re: Knee injury

Postby justinPaul » Thu Jan 12, 2017 11:27 am

ACL tear 4 years ago...

I'd do arms one day and chest/upper back the next, then a single leg day with some seated good mornings. I now hate those.

A light wheelbarrow carry (I said LIGHT) can be useful if you end up under the knife afterwards. It can help with making your nerves coordinate muscle movements better.

Hit me up for more help. I've studied this a lot.

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Re: Knee injury

Postby sunilmedapati3 » Mon Mar 20, 2017 4:55 am

Having a tear in the ACL or the Anterior Cruciate Ligament is one of the worst things that could happen to an athlete. The ACL is one of the major ligaments in the knee and if it is torn, the knee would give out. ACL tear is an injury that is usually acquired by athletes. Sports such as football, basketball, volleyball and tennis could incur extreme stress in the ACL. That is why a torn ACL is common to athletes playing those types of sports. :)

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