training with injury

[lloydy]

I picked up a knee injury on sat (ligament stretch), nothing to serious but probably keep my twiddling my thumbs on the sidelines for a few weeks.

I’ve been training on a 3 day split of lower, upper body strength and a full body power routine. As lower body is going to be hampered during rehab I was thinking how I could change routine to maintain/improve what I’ve been doing. I was thinking along the lines of 2 Upper body strength and a upper body power along side physio work, some stationary bike work to keep the cardio ticking over.

Thought I’d throw it out there hoping there would be some experience, advice. Any would be gratefully received, thanks.

[ashley]

Hey Lloydy, that is exactly what I would have advised, you can pick up on the upper body work for a while maybe two sessions power/strength, and one session size/endurance, bike will be perfect just hasten slowly and follow your physio’s advice as to how hard to push it, also do not forget to keep working the uninjured knee side hard as you can to limit losses in lower body strength, cheers, ash

[lloydy]

cheers ash, that’s a great help.

[lloydy]

As i start to get a bit more range of movement to the knee I was thinking of trying some partial lifts on squats dead lift. It’s something I’ve never used much in the past, are they something that would offer a good benefit to keep the lower body going?

[ashley]

I would go with partial rack dead lifts working your way down over time and with the advice of your physio, I would steer clear of partials in squatting movments to avoid any compressive forces through the knee at this stage, ash

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