Training (Pete Plan) with injury

[paule23]

Just back in the . gym (again - 6 weeks in) and time to being the Pete plan (again - started many times, never finished).

I have a knee injury which means I'm down on power on my right leg, training will strengthen this but the injury is chronic so it is never going to be a good as my left. this causes me some imbalance and I cannot use my legs in a row as much as I would like as frankly it hurts too much. Ergo I use my back more, so that hurts.

I've watched a few erg videos but any general advice on how to improve, keep fit, strengthen and protect the knee all in one go?

[Citroen]

Have a look at Carole's photo here: https://indoorsportservices.co.uk/motiv ... le_mcnally she stuck to her rowing with a leg in plaster.

[mdpfirrman]

Paule - I don't know if rowing hard (for something like the PP) is that smart with a knee injury. Perhaps the Beginner PP. I had a "catastrophic event" on my right knee 12 years ago. Couldn't walk for around a year. Couldn't even bare weight for 6/7 months. Had two surgeries to repair it and they debated knee replacement for 2/3 months but I was too young at that time (and then knees only lasted 15 years, now they last 30). I don't know what your injury is, but I can certainly relate to a very, very weak knee and imbalances.

I found rowing after walking, stationary bike, then walking/lifting more, Spinning classes after a year or two, then jogging/trail running (yeah, I don't know if that was the best idea but I did it for 3 years) and now rowing for 3 plus.

All I can tell you is that you should work up very slowly, pay close attention to soreness versus injury pain (you probably know what I mean by that, it's uncanny how you know the difference) and lots of ice. Don't do stupid things like leg extensions (I see people with injured knees throwing up weight on the leg extension machine and then letting all that weight fall back with momentum, probably one of the worst things you can do for a knee!). More than anything, consistency is important. You have to be consistent even if it's small amounts of work. Even the BPP is fairly grueling. That's my concern with you undertaking that. I think rowing is OK but just know your limits and if you can't do a full plan, find out what you can do and stick to that.

[Dangerscouse]

Great advice from Mike. There's nothing more to add in my view

[paule23]

Thanks Mike, i certainly know you have to 'listen' to your injury and react accordingly. It's so frustrating not to be able to do the things you could 10 years ago due to injury, but hey I suppose that catches us all with older age at some point!

The main frustration with rowing is I cannot get the full power from my legs on the drive phase, so I compensate with my back, which consequently gives up about 4k in at the mo, so I get your point about the PP/BPP, given I''ve not yet done a 5k since heading back to the gym properly in the past few months. I'd like to give it a go but definitely be aware of my bodies (and not just my knees) limitations and adapt accordingly.

I used to dream of eventualy getting a sub 7 2k (got to around 7,20 a long time ago), not I'll just settle for some good improvement, but I really want to work that cardio and I think the erg is a great place to do it.I referee rugby and worry about my fitness and knee strength to last a game, so don't push hard enough in the first half of refereeing. I want to build that fitness and confidence (the only downside is harder I run as a referee, the harder the post game recovery, main reason I don't run except when I referee!)

[Ripples]

The main frustration with rowing is I cannot get the full power from my legs on the drive phase, so I compensate with my back, which consequently gives up about 4k in at the mo, so I get your point about the PP/BPP, given I''ve not yet done a 5k since heading back to the gym properly in the past few months. I'd like to give it a go but definitely be aware of my bodies (and not just my knees) limitations and adapt accordingly.

This might be helpful.
http://www.sonima.com/fitness/static-back/

[mdpfirrman]

Thanks Mike, i certainly know you have to 'listen' to your injury and react accordingly. It's so frustrating not to be able to do the things you could 10 years ago due to injury, but hey I suppose that catches us all with older age at some point!

The main frustration with rowing is I cannot get the full power from my legs on the drive phase, so I compensate with my back, which consequently gives up about 4k in at the mo, so I get your point about the PP/BPP, given I''ve not yet done a 5k since heading back to the gym properly in the past few months. I'd like to give it a go but definitely be aware of my bodies (and not just my knees) limitations and adapt accordingly.

I used to dream of eventualy getting a sub 7 2k (got to around 7,20 a long time ago), not I'll just settle for some good improvement, but I really want to work that cardio and I think the erg is a great place to do it.I referee rugby and worry about my fitness and knee strength to last a game, so don't push hard enough in the first half of refereeing. I want to build that fitness and confidence (the only downside is harder I run as a referee, the harder the post game recovery, main reason I don't run except when I referee!)

I just had my best race ever last week. Thought I'd won when I actually got second While waiting on the award that I never got one guy (who was an OTW rower) I had the best form out there without question. I was like, "who me?". He was like, "yeah, you were the only guy with the grey shirt" and then pointed to where I was at during the race.

This goes back to your comment. I "cheated" probably two years with my upper body because my right knee was so piss poor. I've only in the last year improved the form enough that I think I'm even close to being right (because the weak knee and cheating around it). And you're a couple of years behind me now with rehab but ahead of me in rowing experience, so that's a positive. I will say that lower drag helps me a lot. I have to suck up my pride and row at around a 103/105 DF, which is really low relative to my weight. Perhaps rowing at a very low drag factor might help you with not being too taxing on the knee or the back. Work on not overextending and leading with the legs every stroke and think of that often. Watch sprints especially until you feel the strength coming back. It will eventually, just slowly.

After I hurt my knee, I kid you not, I would cry in pain just pressing the darn brakes in my car, it was that bad for a while. I can (roughly) leg press 350/400 now again. Leg presses aren't that impressive, but it's a world of difference a few years makes.