SCJP

Gents,

I have dropped all leg training (except calves) from my workouts until I feel my knees & lower back are sufficiently healthy enough to recommence.

My workouts used to consist of the following:

1) Leg press/Shoulder press/chins
2) SLDL/bench/calves

For the second workout I have added DB rows in place of the deads, however I am looking for a nice exercise to insert into the first workout.

Obviously anything that involves my lower back is out of the question (note that I am doing light hypers).

Any suggestions?

Cheers

big

You should be doing rehabilitation work on your legs and lower back - not dropping it all. That should be the focus of your workouts at the moment IMO - not heavy upper body stuff instead.

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warren_1987

cant really help mate unless i know whats the problem?

i could advise go light ten find you have a broken leg lol. whats the probs and ill try my best , but dont know how good it will be im fairly new to training myself

ParaManiac

Dips?

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invisiblekid

I'm with Big on this one.

One other thing - how are you training calves? If you are doing raises then surely your loading your spine/back.

My back injury didn't start improving until I added squats & deads back in - high reps avoiding heavy loading. Cardio also helped a lot to improve my lower bodies functionality and flexability. From what I remember about your posts you seem to have a very weak core? There aren't many better exercises for your core than s/l deads in my rehab experience.

Have you also tried bridging exercises?

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chrisj22

Agree with Big (as usual) & IK.

Surely, in order to get back to normal you need to be doing very light weight & working your way up that way? If you completely stop it's just avoiding your injuries, not rehabilitating them.

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wgtnmuscle

never drop legs
rehab them and work them with light weight until good again
never never drop them

ah24

Get yourself to a decent physio for a re-hab program mate.

SCJP

Thanks guys.

Some very interesting & helpful advice there.

I do seem continually plagued with injuries that vary in their severity.

A trip to see a decent physio is planned (AH gave me a very good lead previously & there are one or two decent local options), however maybe I'll drop the DB rows & put back some very light SLDL's (prob 60kg) & front squats (40kg) for one or two sets at 15-20 reps.

OSC's 'plank' circuit might also benefit if done every other day.

ah24

It will do, it'll strengthen the area around it but with no spinal movement.

Then to progress it when the times right you can do hands to for-arms plank and knee's to elbow etc

Slowly build the ROM up

1988-s.leeson

when i was 15 i developed a serious knee problem.
i did a lot of running in bit boots, wanted to be a soldier.
i ended up not being able to bend my knees past 90% without collapsing in a heap.

i also had a bad back injury through rugby.

i did 2 years of intensive physio and now my knees are fine. i can even do really heavy squats

physio is the way forward mate, it works but make sure you do what you are told, and persevere, it take time to recover.

scott