Post Knee op workout help

JoeWinstone

Hi,

not seen anything like this posted anywhere so could be useful in the future.

Anyway, i've just got back from hoiliday with a few extra pounds and i'm about to go in for
a knee op for anterior ligament damage.

I'll have 6 weeks off work without being able to walk/jog/run, i'll have a bench and a set of dumbells
allowing me to work the upper body.

Aims:

- To reduce fat
- Maintain/Develop muscle (upper body)
- Not affect recuperation

Are there any routines which i can follow at home which will aid my aims. I'm thinking superset routines
to get the blood flowing, also what about diet routine as i will not be able to perform any cardio for quite sometime?

All suggestions are welcome!

Kind Regards

garethxxx

Hi mate

Firstly heart goes out to you, Ive been through this op, and the recovery is the hardest thing. You will find that the quad muscle will go very quickly, but muscle memory does kick in shortly afterwards.

All I can suggest is give yourself a good 2 weeks off for complete rest before lifting any weights at all, it gives you time to get your hunger back for the gym. Make sure you take all the weight off of your leg and focus on 1 day push exercises, and 1 day pull.

Make sure that 1 day, you focus completely on walking up and down short flights of stairs. 5 up and 5 down with a 10 second break in between helps alot. One thing I can not stress enough though (I did this and I went striaght back into hospital), dont stretch in between exercises, in puts so much strain on your joints, cartlidge and ligaments.

Stick with high rep and low set intensity, as 6 weeks will be ideal for your body to adapt to the new regime, so when the leg is better you can start going for the heavier sets. Take your time and enjoy the workouts!

Best of luck with the op bro, we will all be hoping for a speedy recovery.

scottswald

try some heavy squatting

as for adapting your diet due to no cardio, did you do cardio pre op?