HSLD workouts for injured knees

[Breandan]

Need to get my legs back up to snuff, courtesy of both of my knees being smashed up pretty good during training on my last AD stint, I have a damaged patellar track on both knees, trauma-induced osteoarthritis throughout the right, and a right hamstring that never fully recovered. After surgery #1 (removed bone fragments and spurs, and resculpted the knees as best they could) and a month of recovery, I was able to pass the physical agility test for the sheriff's dept., but I am looking at medic and static positions overseas, which require a bit more get-up-and-go than warming a patrol car's seat with my butt.

Currently, I am doing strength training (both core muscles and good old-fashioned weight lifting), but courtesy of a year without regular PT, I have gotten a bit on the tubby side. Running long distances is out (doc's orders) until the cartilage is replaced (surgeries #2 and #3, moving at the speed of government), but ellipticals seem to work well enough. Since I know injuries like mine are pretty common, I figured someone out there may have some ideas on how to put together a high-speed/low-drag workout that can get my butt back in shape without compromising the knees. Suggestions?

[grappler]

Swim -- Combat Side-Stroke.

The kick, stroke, glide movement is a lot of leg work if you're doing it correctly and obviously there is no impact on the legs.

If you want to step it up, put on a pair Jet fins and go some more. Jet fins are really stiff compared to a lot of fins you'll purchase for say SCUBA diving, and doing the CSS with them on will really work the hamstrings.

Swimming will also help get rid of the "tubby" that you put on.

[Silverbullet]

Push and drag a sled or buy a prowler.

[Dirtpuppy]

Need to get my legs back up to snuff, courtesy of both of my knees being smashed up pretty good during training on my last AD stint, I have a damaged patellar track on both knees, trauma-induced osteoarthritis throughout the right, and a right hamstring that never fully recovered. After surgery #1 (removed bone fragments and spurs, and resculpted the knees as best they could) and a month of recovery, I was able to pass the physical agility test for the sheriff's dept., but I am looking at medic and static positions overseas, which require a bit more get-up-and-go than warming a patrol car's seat with my butt.

Currently, I am doing strength training (both core muscles and good old-fashioned weight lifting), but courtesy of a year without regular PT, I have gotten a bit on the tubby side. Running long distances is out (doc's orders) until the cartilage is replaced (surgeries #2 and #3, moving at the speed of government), but ellipticals seem to work well enough. Since I know injuries like mine are pretty common, I figured someone out there may have some ideas on how to put together a high-speed/low-drag workout that can get my butt back in shape without compromising the knees. Suggestions?

I'm with you bro. Both my patellars are fooked. Ever since Ive gotten into Muay Thai, boxing and BJJ, Ive had zero problems with pain and seen great results in the fat burn and cardio. Every now and again Ill go for a run for an extra fat burn, but I haven't ran any farther than 3 miles since separating, and I think I'm in better shape now than when I was AD. I know Conroe is the sticks but that's my suggestion.

[Doink]

Grappler, could you pm me on how to do the css, and the jet fins are made by scubapro, right?
Sorry for the jack.

[Breandan]

Ditto on the CSS PM, Grappler, I was Army ;) Thanks for the recommendation.

DP- I'm actually planning on going back to my Aikido dojo as soon as life settles down (doing pre-reqs for EMT-I and TEMS currently), which will be in about a month, so I'll speak with Sensei and see what he has in mind. He's a traditionalist sensei, which means he is not just interested in my wallet, and was a Marine for fifteen years, so he knows the lament of the FUBARed knee :)

[Silverbullet]

I really don't care what anyone does for fitness but the use of fins for propulsion is something I'm very familiar with. I would not characterize the use of fins as a leg strengthening exercise at all. Your hip flexors and buttock muscles take the brunt of the work not your legs.

You have damaged knees. I'm not a doc or expert by any stretch of the imagination, but strengthening the quads and balancing that with posterior strength is usually the best way to rehab/stabilize the knees.

Do what you want, but you may want to at least do some more research and/or look at sled pulling if you really want to help your leg strength and conditioning without putting undue stress on your knees.

Talk to other people who used fins for a living. In my time using fins for infiltration and conditioning swims I never heard someone talk about how great they were for strengthening the legs.

[Breandan]

SB, I'm working with a personal trainer right now for the muscle-strengthening and such, but I figure the injuries I have are probably pretty common among the SOF community, so I figured I'd get additional input. Never know when you might get some hidden gems of tips from BTDT that got themselves back up to speed for the fray :)

I can still move well enough, have my good days and bad, but I am limited (no running beyond sprinting, no squats with heavy weight, etc.), which I DON'T like, so I am definitely wanting to pursue any avenues of improvement. To be frank, there's a limit to what can be done until I get the cartilage repair/replacement surgeries, but I'm open-minded and willing to entertain suggestions.

[skeeter8654]

Kettlebell swings and snatches. Lots of 'em. They're great for building a serious set of legs and lungs for someone with knee or back issues.

[skeeter8654]

Talk to other people who used fins for a living. In my time using fins for infiltration and conditioning swims I never heard someone talk about how great they were for strengthening the legs.

I agree, if anything they create a hellacious demand on the tiny muscles in the hips and ankles that transfers to (and can be developed by) absolutely nothing else.

[Silverbullet]

,, so I figured I'd get additional input. Never know when you might get some hidden gems of tips from BTDT that got themselves back up to speed for the fray :)



That's what you received from Skeeter and me.

[Bodiebot]

I have seen distance runners put their shoes on and one of those floater waste belts go into the deep end of the pool and do interval training. The resistance is excellent and your legs don't get the impact of humping a ruck or running. They would do 30 seconds sprint and 30 seconds normal run. Their whole body is under water so the arms pumping is an added bonus. Then you can head to the shallow end and do high knee jumps.....all kinds of leg work outs with out the heavy impact. Just another tool in the box, and always stretch.