Leg workout - back to basics

[Admiral Huddy]

I've had a few problems with my knees over the past few year and not really done much legs work resorting to light running, cross trainer and cycling. Last October, I had Microfracture and a Meniscectomy which has a 6 month recovery process. owever, as the months past i still couldn't climb stairs to well and I was complaining of discomfort around the knee joint.

So 3 weeks ago, I was back for another arthroscopy on the same knee. The surgeon wanted to check the area of the Microfracture to make sure everything was ok. If not, he would have re-drill the area which would have put me back to square one. Turns out the repair had healed very well but I had too much synovial membrane so a Synovectomy was required ( ihave pics ).

3 weeks later and it appears to be doing the trick. I', walking around if nothing had happened. I have no pain, I have freedom of movement and it's feeling stronger already. Physio sad that she is happy and she'll see me next in a month.

However, I am left with legs that haven't been trained for a few years. I need to strengthen the Hamstring and calf's as i tend to bear weight on the front.

I know you are all going to suggest Leg pressing and Squats but I'm nowhere ready for them yet. I need to really start from the very beginning. i was thinking of maybe using a Personal Trainer. What do you guys think?

 

[Zip]

Ever heard of a Thermaband?
Get some of that and google some Exercises and you will find plenty to do
I know you can buy them by the box/roll from the jungle too

Edit: Here ya go.

http://www.sportsinjuryclinic.net/strengthening/resistancebands.php


Also how about a gym/fit ball?

http://www.sportsinjuryclinic.net/strengthening/swiss_ball/hamstring_curl.php

http://www.sportsinjuryclinic.net/strengthening/swiss_ball/swiss_ball_squat.php

http://www.sportsinjuryclinic.net/strengthening/swiss_ball/swiss_ball_lunge.php



Or body weight Exercises?

http://www.sportsinjuryclinic.net/strengthening/body_weight.php



BTW dont pay for that site, Just about every thing you will need to know is on there with out paying for it, just use the side panels and you can get around the paying

Id also give swimming a shot.

Goodluck

 

[Freefaller]

Hamstrings are easy enough to do, SLDLs - perfect.

Some bodyweight squats and lunges could be beneficial too just to get the joints used to moving in those directions. Then perhaps go up to using DBs - give it time, it'll take a few months to develop the strength back into your legs and joints.

For calfs, donkey calf raises, and/or just lots of calf raises will help.

 

['Wes]

Bodyweight squats.

 

[D1ngd0ng]

Bodyweight squats, Step up/down (facing and backwards), heel2toe walking (forwards & backwards) all things I did as part of recovering from Ankle tendon injury (muscle wastage in my calves was terrible)