Strength training routine with a knee injury

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dudeindisguise2010
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Strength training routine with a knee injury

Post by dudeindisguise2010 » Wed May 22, 2013 7:32 am

I hurt my knee playing ball, and was wondering how I could maintain/continue to improve my fitness. I'm 20 years old and pretty skinny (5'9", 140). I'm mainly trying to get bigger, stronger, and more explosive. I've been doing starting strength for a month or so, but I'm not sure how I should adjust my routine to maintain a balance in the exercises I do. For the past few weeks, I've just been doing a combination of 3x5 bench presses, 3x5 overhead press, and pull-ups for my workouts, but I admit that I don't have much idea what I'm doing. I figure I shouldn't be squatting or deadlifting until my knee heals up, but what are some ways I can restructure my routine in the meantime?

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Re: Strength training routine with a knee injury

Post by stuward » Wed May 22, 2013 7:42 am

It depends on what you did to your knee but you can train the other muscle that don't affect your knees using isolation movements. This is one area where machines come in handy.
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Re: Strength training routine with a knee injury

Post by Jungledoc » Thu May 23, 2013 4:26 pm

"Hurt my knee" is pretty non-specific. What did you hurt? Medial colaterals? Lateral colaterals? Cruciates? Cartilage? Muscle strain?

What kind of movements bother your knee now?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

dudeindisguise2010
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Re: Strength training routine with a knee injury

Post by dudeindisguise2010 » Fri May 24, 2013 4:09 pm

I don't think it's anything structural. It mainly hurts around the kneecap and seems to flare up whenever I run, cut, or try any abrupt motions. I haven't tried squatting, just because I feel like I should play it safe.

I also have flat feet, and my doctor told me that there was a strong chance the knee pain was related to that.

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Re: Strength training routine with a knee injury

Post by Jungledoc » Sat May 25, 2013 2:44 am

Not a strong chance. A small chance.

Did this doctor examine your knee, or just the flat feet?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Strength training routine with a knee injury

Post by dudeindisguise2010 » Sun May 26, 2013 12:53 pm

Both. I learned that I was bow-legged, and that my knee wasn't in a neutral position as a result of the flat feet.

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Re: Strength training routine with a knee injury

Post by Jungledoc » Sun May 26, 2013 5:56 pm

So, what did he/she find in the knee exam?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Strength training routine with a knee injury

Post by xshawnxearthx » Sun May 26, 2013 9:40 pm

So, did the doctor prescribe orthotics?

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Re: Strength training routine with a knee injury

Post by dudeindisguise2010 » Mon May 27, 2013 12:15 pm

No structural damage; I was referred to a podiatrist to get some custom orthotics.

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