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/fit/ - Fitness, Health, and Feels

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File: 0991c55d7b47960⋯.jpg (121.35 KB,900x675,4:3,knee.jpg)

File: 55ec1fe49dca145⋯.jpg (156.29 KB,1200x960,5:4,squats.jpg)

f27d66 No.146936

Hi, /fit/

I've decided to try getting back into the gym, but I think I'm gonna have some problems with any exercises that are hard on the knees. A year ago I dislocated my left kneecap and its been in a weakened state ever since. Are there any alternatives to squats that can do the job until my knees reaches a point where they can handle squats again?

Thanks in advance.

____________________________
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19303a No.146948

File: 0fb1208491e2089⋯.jpg (122.45 KB,1800x1800,1:1,sess2610.jpg)

>>146936

Does your gym have a horizontal leg press?

Putting it on very low weight shouldn't put too much stress on your knees

Has your doctor said anything about exercising?

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0e634d No.146957

>>146948

Someone should post the video with the woman

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7b5783 No.146966

File: 04ea65ea49639b6⋯.webm (2.74 MB,264x480,11:20,1545566404259.webm)

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a10474 No.146967

File: 9870ded319118d4⋯.png (1.31 MB,1440x1360,18:17,Screenshot_2019-03-19-12-2….png)

>>146966

At first I always feel sorry for these guys, because they maybe won't be able to walk ever again.

Then I think of the fact, that they are pure showlifters that either didn't listen to any advice ever, or just discarded it. If you are willing to sacrifice your own health and annoy other people during peak time, that you deserve injuries like that coming your way

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f27d66 No.146971

>>146948

Just got back from first workout in a year.

Yea, the place has got horizontal leg press. My doctor sent me to a physical therapist, but all he told me was to slowly work up to doing squats to strenghten my knee overall. This is why I dont jump straight back into squats just to blow my knee out.

>>146966

Don't lock your knees

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0b1b10 No.146974

>>146971

Hellö bröther. I will give you some tips.

Look up matt wenning to save your knees. Warm up alot. 4x25 leg press 4x25 leg curl 4x25 hyperextentions 4x25 abs 4x25 glute bridges. Do this bedore trying to squat. Do these warmups for 4-6 weeks then just do squats without barbells

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f27d66 No.146977

>>146974

Thanks a lot, brøther!

I'm trying to get into lifting properly, so any tips are much appreciated!

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783f91 No.146997

File: aa36ebb6f1a8945⋯.jpg (33.33 KB,720x636,60:53,1544880635266.jpg)

>>146974

Based. Thank you

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b280e1 No.147013

Do the warm ups everytime before squatting. Try doing the warmups only for 4-8 weeks without squatting. Deadlifting is easier on the knees.

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b4e151 No.147014

File: 06696d3adbb4b48⋯.jpg (80.87 KB,800x842,400:421,269405.jpg)

>>146936

I feel like I have already done a several paragraphs long rant about my recovery from a MCL tear or whatever it was somewhere in the depths of /fit/ catalog, but I can make a shortened version, while I'm messing around in the gym, so you don't fuck up your knee.

It took me about a year and a half in total, to regain some stability in my knee. When a physiotherapist says, that you have to take things slow and gradually build up from zero, you actually have to do it. It's an annoying and long process, which, maaaybe, will help you regain some of your previous stats and it will take a whole lot of dedication.

For me, the recovery consisted of 5 parts and I did legs 3x a week, for at least an hour a day.

First was rest. You have to take some time off, but that doesn't mean, that you should avoid /fit/ lifestyle. Take good care of yourself, get a leg massage done by a professional, so your muscles have atleast some kind of movement.

Second period was yoga ball time. It was about 2 months of doing various basic movements, rotations, twists and stuff, just to feel the legs, core and back actually working again.

Third was resistance band workouts. Again, 2-3 months of increasing tension rubber bands, to build some muscle strength and continuous development of stabilizer muscles.

Fourth phase took also about 2 months, maybe a bit more, and consisted of balance surfaces and resistance bands.

Late in this phase, I started light jogging.

Fifth phase also took about 2-3 months and in this phase I did track and field exercises, jogging and balance surface workouts.

I still add balance surface workouts after leg day and I can pretty easy squat 2pl8 for 10 reps now. I always wear a heavy duty knee band, so it takes a bit of stress off from it, but for weights up to 50 kg, I don't bother with it. When doing this kind of leg exercises, don't bother with weights. Go for high quality, slow reps, high in numbers, and slowly build up.

Stationary bike will be your best friend, while recovering. If you have access to a mechanical bike, where you can cycle forwards and backwards, you are golden. Don't rush your rehab and remember that your own health and safety is your priority number one.

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7b7eaf No.147020

I tore my acl and was squatting just fine afterwards, your a pussy

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6ed6c0 No.150659

>>146936

I fucked up my rotule into kingdom come deliverance and I did calve raises for an entire year, I started at 10, then I did 20 to 50 and finally 100, my legs are able to prop me up even when my ass is on the ground

Try it anon is unfucking believable

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6ed6c0 No.150660

>>150659

I had to train for a literal year after I got the cuffs out, meanwhile I started doing pull ups by breaking a fucking shovel stick into the walls of the entrance of my room and practically was how I started that progressive number of 10 to 20 to a hundred. Seriously bro try it.

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