Knee Rehab Template

[Sparksy]

Hi there,
However I’ve seen the template has been discontinued and there’s a new 12 weeks ‘knee pain rehab’ template. Is it substantially different?
Thanks in advance!

The version I have, 2.0 is a 12 week programme. I’ve not seen the original version so I couldn’t comment on differences.
Unfortunately, I barely completed Week 1. I couldn’t tolerate the single leg exercises. My Physio is referring me to a knee specialist and MRI to investigate a possible meniscus tear in addition to the tendonitis.

[Radnor80]

Hi, I have had pain, swelling, weakness etc, in both knees, on and off, for the past 3 years.
It started with my left knee, but it's my right knee that is giving me the most problems now.
I had an MRI done in April last year. The analysis by the doctor wasn’t very helpful – essentially, now that I'm 42, just limit my exercise and ROM, no running etc.
I do see from the notes, under ‘impressions’ that it lists (for both knees):

• Remote injury of the superficial medial collateral and lateral collateral ligaments.
• Popliteus Tendinosis
• Mild intrasubstance degeneration for both menisci.

Anyway, once the swelling had gone down, I was able to squat regularly using the SS NLP. All ok, until about 3 months ago, when it reoccurred – I have no idea what triggered it. I went to squat (I noticed it wasn’t 100% before, but continued), and then my right knee just gave way after about 2 reps.

I wanted to sort this out properly. Hence, I bought the Knee Rehab template.

On Week 4, Day 2, I did 3-2-0 tempo squats and single leg bird squats. All at the prescribed sets and reps etc. The tempo squats felt good – the first time I had been able to squat without the aid of pins or a box in over three months. The single leg bird squats were a challenge, but I got through them. Since then, my right knee has become slightly swollen, is tight when I bend it, and I have some mild discomfort. I had no issues when I did conventional deadlifts on Day 3, although I decided to only do one set of Bulgarian split squats (no weight) so not to aggravate my right knee.

Since I started the template, I feel that my knees and quads have strengthened – I think this is probably due to the isometrics (Spanish Squats, Isometric Squat and Wall Sits).
I think the single leg bird squats were too much. I have low bar squat programmed for Week 5, Day 1, and I really hope I’ll be able to do that without issue.
How should I proceed? Continue with the exercises in the program with no change? Add back in isometrics (a killer, but effective)?

Any advice would be much appreciated.

[Sparksy]

The version I have, 2.0 is a 12 week programme. I’ve not seen the original version so I couldn’t comment on differences.
Unfortunately, I barely completed Week 1. I couldn’t tolerate the single leg exercises. My Physio is referring me to a knee specialist and MRI to investigate a possible meniscus tear in addition to the tendonitis.

An update! Following a referral, consultation and MRI, I’m now 3 weeks post op and in a knee brace for up to 6 weeks……This is the summary of the Consultant’s report:

Arthroscopy showed some degeneration in the lateral patella facet ICRS Grade II 10 x 3 mm. There was further articular cartilage degeneration in the central trochlea ICRS Grade Illa-b 38 x 40 mm.
In the medial compartment there was a small radial tear in the posterior horn of the medial meniscus which was trimmed back. There was generalised ICRS Grade Illa wear in the medial femoral condyle and ICRS Grade Il wear generalised on the medial tibial plateau.
In the lateral compartment there was some articular cartilage wear IRS Grade Ill on the femoral side 10 x 12 mm and the lateral tibial plateau was ok. Probing the lateral meniscus there was an unstable tear where the posterior horn met the capsule and this was rasped and fixed with two fast fix anchors. It could be seen that in the mid body this was scuffed in keeping with the symptoms of lateral meniscus instability.
Microfracture was performed to the notch to enable scar tissue healing of the lateral meniscus. The skin was closed with 3 o nylon.

Any advice on how to resume training when I get the go-ahead from consultant and physio would be very much appreciated.

[lexarific]

Hello,

I have run the knee rehab template 2 times all the way through. I had a great time, felt like I could trust my injured knee (torn patellar tendon, prior meniscus surgery) more and more. However, I still have a pretty significant muscle imbalance between my good leg and bag leg. I liked the focus on unilateral leg movements in this template. I just started running the hypertrophy I template and can feel my good leg overcompensating quite a bit. I try to evenly distribute the weight but feel like I cannot strike the right balance. I am consistently over doing it or undergoing it on the bad leg. Is there another template that focuses on unilateral leg movements?
I am working under the assumption unilateral movements are the best way to get my legs to be of comparable strength. I am also working under the assumption I shouldn’t just be running the same program over and over again. Happy to hear I’m wrong about either of those.

thank you!

[RVR]

Radnor80


I had success on this program by simply continuing for the most part and adhering to the general pain rules. Bird squats were a bit much for me so I swapped them out, since they're difficult to adjust intensity. I had a number of occasions where I'd get effusion and pain after a session but inappropriate exercise selection or loading was often the culprit. I think I redid one week but simply continued for the most part.

Not sure where you're at with upper body stuff but I should have done the upper body work from the beginner template. The volume and intensity was too high for me and I ended up with shoulder pain.