Getting Back Into Shape

Physical conditioning, injuries, nutrition and everything related to fitness
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DR17
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Posts: 136
Joined: 23 Jul 2009, 21:48

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Alright guys, i havent been here in a while. I've got back from many injuries like always :? Abductors and Hip Flexors are killing me. So anyways, i went from being a 5'8 130 pound guy to a 5'10 150 pound guy. I also have trouble with my knees. I went to the doctors and they said i should play with 2 KNEE BRACES ! Which i don't do but the doctor said it was okay because i was just growing too fast. So with that info i would like to train a bit at home and try to stay motivated ... I'll use the meal plan rome_leader made for me months ago and i want to train and keep the routine going. I was thinking about the P90x killer abs routine which i saw posted before and i might want to do some cardio. What do you think i should do ? And no weights please i can barely do free squats with me knees like this :x

Rome_Leader
The Italian Mod
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Joined: 19 Jun 2007, 22:03

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Haha, how sweet of you to remember.

tbh, if the doctors suggest you play with knee braces, that is probably best. Either that, or try not to play at all, which is clearly not an option that appeals to you.

Consult your doctors about what kinds of exercises they think you should be doing. It's best to come up with a list of ones you want to do, and run them by the doctors to see if they approve. Really, your health is your first concern.

Could you give some more details exactly as to what sorts of injuries you are recovering from? You mentioned knee problems... Are you recovering from any ACL/MCL or meniscus tears?

DR17
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Joined: 23 Jul 2009, 21:48

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in 2006 i stretched acl i believe in my knee and now im coming back from my hip flexor injury which i get quite often. And for the doctor he said that it was optional. He said to continue doing sports even if it hurts, which i thought was crazy :D . Anyways i was looking at the Ab ripper routine, with push ups, squats maybe to strengthen and running.

Pichichi
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Joined: 28 Apr 2009, 23:54

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aerobic exercises are what I'd suggest. My brother went from about 5'10 to 6'6 fast as hell and had trouble with knees. Wear the braces they'll do more good than you think and for fitness I'd do aerobic and work on your core/upper body.

DR17
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Joined: 23 Jul 2009, 21:48

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im not able to f*****g run with them :? But for areobics what do you mean ? And also i would only do body weight training

pickyourheadup
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DR17, I don't mean to get off topic, but how did you go about fixing your ACL?

I'm dealing with one right now.
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Icy
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PYHU, was that actually a diagnosis from the doctor? If not go get it checked because a torn acl is quite often fixed by surgery. In less severe cases it can heal on it's own by rest, but if you haven't been to a doctor and gotten their opinion... Go!
"Somewhere along the line, we seem to have confused comfort with happiness"

DR17
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Joined: 23 Jul 2009, 21:48

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i strechted my ACL and they gave me those pills to relieve pain. Had those for 2 weeks and voila :D

pickyourheadup
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Icy wrote:PYHU, was that actually a diagnosis from the doctor? If not go get it checked because a torn acl is quite often fixed by surgery. In less severe cases it can heal on it's own by rest, but if you haven't been to a doctor and gotten their opinion... Go!
Aw you stretched it :)


Icy: A physical therapist checked it out. She said it is more than likely an ACL tear, however, I still need to get an MRI so that I can be sure.
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DR17
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Joined: 23 Jul 2009, 21:48

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Anyways here is what i came up with.

Push Ups

Ab Ripper X routine

Push Ups

and sometime in the week ill run

RoryBen
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Joined: 22 May 2008, 12:24

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DR17 - I don't really understand this thread. Knee braces usually provide stability in the event that your knee joint is unstable. But, if your doctor actually says they they're optional, then surely you can just ditch them and run/play without? If your knees are actually unstable to the point that you can't do anything without wearing braces though, you'll never be able to play in the future without having corrective surgery (I say this with the experience of having both ACLs reconstructed).

Anyway. Your workout:
Anyways here is what i came up with.

Push Ups

Ab Ripper X routine

Push Ups

and sometime in the week ill run
So you're only working on your pecs and core. What about the rest of your body?! How about some squats, or pull ups etc? If you've got weak legs from being out of action, then squats, squat jumps, calf raises etc are vital to get your leg strength back.

The big thing though, is that if you want to get back into shape then you have to do some cardiovascular exercise. If you can run, then run - it's good for you. If for whatever reason you don't want to, then there's always swimming, or doing some interval training on an exercise bike, stuff like that. You won't get back into shape doing nothing but sit ups and push ups. If you really can't run because of the problems with your legs then you should really see a specialist though. Or get some better painkillers.

DR17
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Joined: 23 Jul 2009, 21:48

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thanks mate. But as i said my knees are because of my growing and also because of long inactivity and then starting again. Yes for the legs i forgot. Seems weird but when in the shower i do squats XD also i will not do any plyometrics since it could damage my cartilages :D thanks again

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