An unfortunate injury, certainly a hindrance to any training taking place. Can I ask was it totally removed because with knowing more about the
surgery I wouldn't like to subscribe anything. However, if it was a tear then the following is my stance:
First thing, currently there is (as always) two trains of thought on squats being bad for your knee's.
Both agree that squatting is/can be bad for your knees, one group however see's it as a necessary part in any training program, by utilising the
posterior chain in the proper manner you can actually strengthen and decrease the risk of injury;
- Stand with feet just wider than shoulders and facing 11 & 1
- Shift your centre of gravity through your heels
- Extend upwards using the hips
- Squeeze your bottom ( gluteus ) as you push up through the hips
- Keep your knees from passing over your toes and
- Avoid letting your knee's move from the path of your feet
A whole host of static exercises will be beneficial, a quick youtube search for 'bad knee rehab exercises' using resistance bands and such which
would really be beneficial.
Suitable Exercises ( ^ use the movement pattern above and never drop your hips below your knee's. Perform these with the focus being tension )
- Wall squat with a swiss ball
- Squatting onto a chair ( progress this by hovering, and then with dumbbells; front squat position )
- Partial Lunges ( leverage using your back leg by dropping your knee )
As you're not dropping below your knee's and keeping to only one footprint, making sure you balance out all exercises with things like as the above
will be anterior dominant, so quads, and such will take much of the tension.
- Leg Curls
- Glute Bridges
You have a bike.
Short bursts of sprints, 7 - 10 seconds. with a work to rest ratio of 1:4. Vary it up too, 1:2, 1:7 and also change the length of time you sprint.
Never any more than 30seconds though, with the rest time altered for
Currently you still need to squat throughout life, I mean you had to squat to get onto your chair...
I'm in the school of thought were I believe this is a necessary movement pattern so personally I would recommend you still include various modified
squats into your routine - just make the necessary adjustment to take the strain away from your knee's.
Weight isn't important to gain strength, your muscle doesn't know how much weight you are lifting. It does however know the tension you place on the
muscle so use this to your advantage for gains - really focus, contract each working muscle and use TUT ( time under tension ) to enhance the
As for doctors and squatting, they sometimes forget we are designed inherently to squat. Watch a baby the next time you see one, anything they pick up
or go to the floor for they squat or deadlift and both with complete ease and great form.
a reply to: freedom12