Meniscus tear Comeback

Pain & Rehab Forum [Moderated]
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Good Morning,

I just bought Knee Rehab Template (on different account, weirdly I wasn’t able to log in with the same account on forum).

In december I had meniscus tear - not able to really walk for 2 weeks, short distances from kitchen to living room or bathroom gave me high pain. After 2 weeks I was able to walk, next 2 weeks was good enough to make some bodyweight squats. I had MRI and visited doctor, he said there is no need for operation and I will be back in action sooner than I think. Tears that were visible on MRI weren’t fresh, he said they were accumulated over the years and that he would pay me good money If I find a ~30 year old guy doing sports his whole live without similar tears. And that my leg if very stable. What he didnt like was “to many white spots” on my VMO muscles as he said it.

I came back to gym soon after visit, started with light stuff - kneeling squats, touchdown squats (gradually increased height, no pain and stability = increase, adding bumper plates). Incorporated some squats, at first using only 90-135lbs, but week to week it got stronger and soon I was really comfortable doing ~300lbs no pain.
I took it as signal to comeback to normal training, did 4 weeks of it I (In my normal training I use RTS paid template 12 week peak). 3rd week I felt some aches in the knee, 4th week 1@8 with 420lbs (Could easily do set of 8 with this in November) and than 6 sets of 5 with 72,5% wasn’t comfortable standing up, I felt I cannot use my left leg like I wanted, knee ached and generally I was leaking power all over the place. Next week 1@8 was no better. I know that there is big chance that I increased load to quickly or used to much volume for now.

Would doing whole Knee Rehab template and take it easy even when I feel Im ready to go be the best startegy in this scenario?

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Thanks for the post, Z. Happy to have you here.

Sounds like there was a bit of a rush back to normal raining, though I do not think tit’s an issue with your meniscus specifically. Rather, some knee injury was sustained and there’s a bit of detraining that has happened in the interim. I would not have programmed singles in at the point you mention given the injury, but that’s with the benefit of hindsight.

In your current setup, I’d run the lower body programming from the knee rehab template all the way through, then move onto whatever you want.

-Jordan

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Thank you for very fast answer. This is what I will do, I feel like I wanted to come back to moving normal weights to quickly. I will make some little tweaks for upperbody to keep pushing volume im accustomed to and for lower body I will calmly follow.

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Hi there, FYI, I just shot you an email to see if you’d like me to resolve your account issues. Feel free to reply at your convenience if so.

Regards,
Shawn

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