36 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: April 4, 2015
Posted
Hello all;
about 3 month ago , when i squating , i injuried my left knee. after MR and ultrason , doctor said that no problem. just need to strecth and make it stronger. it is tendon pain. well, i had started to strecthing (really boring) and strecthin really recover it. Even after 3 month , i have still pain on my hamstring tendon. i need a workout about my legs to back to gym. i thought i can have 2 legs day to make it stronger. at starting with light weight and after 1 month i am gonna increase weight. But i don't have any clue how to write workout plan. Maybe 1 day muscle damage and other day muscle stress like Scotts'chest day.
Could you help me to write workout for me.
First day,
Strecthing
free squat
hamstring curl
leg extension
rack squat or machine push
calf rise
Second day
Strecthing
freesquat
Jump to box
lunge
deadlift with light weight or back extension(i really miss deadlift.)
AB Crunch machine
oblique and etc.
if you write your idead , i will be really really happy.
Thanks.
2.6K Post(s)Gender: MaleGoal: BodybuildingDate Joined: October 10, 2013
Posted
Yas,
First off, if you have tendon damage or tendonitis in your hamstring you should not be training legs/hams too intensely until it heals. Tendons take 4-8 months to heal completely due to low blood flow to connective tissue - same issue for ligaments.
I would not be doing jump-to-box or heavy deadlifts until your tendon has healed. These motions will only increase healing time. If you want to do legs twice per week, I would focus soley on whole leg exercises like squats and leg presses. If you deadlift, I would do so with light weight as you have said and slowly work your way up. Avoid box jumps and lunges until the injury heals - these put execessive stretching stress on your hams which is not what they need right now as the tendon is healing.
There really is no need for "muscle damage" and "muscle stress" concepts as pumping iron does both simultaneously. There are no specific "damage" and "stress" workout routines but rather high volume/low volume and high intensity/low intensity routines.
John
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
36 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: April 4, 2015
Posted
Hello John
Thanks for advices. i really miss leg workout because 3 month passed. i need to recover and make it stronger my legs. because when i sit on chair ,rarely i cant exten my injuried leg. in addition doctor told me that not heavy lift but slowly and light weight work is good as you said.
after you advice ;
First day,
Strecthing
free squat
hamstring curl
leg extension
Leg press with light weigh
calf rise
abs workout
Second day
Strecthing
freesquat
hamstring curl
leg extesion
deadlift with light weight or back extension(i really miss deadlift.)
AB Crunch machine and other abs workout
Thanks for advices.
37 Post(s)Gender: FemaleGoal: Lose FatDate Joined: January 1, 2015
Posted
@ycaner I would add a lot more glute specific exercises like bridges, lateral bandwalking, glute raises, side lying hip abductions, etc. Strong glutes help assist the hamstrings with hip extension which will take pressure and stress off the hamstring. I would also make sure your ab exercises included low ab exercises to assist in the proper pelvic position.
As far as stretches go, make sure you are.stretching your hip flexors, glutes, and piriformis along with your hamstring. I have found that dynamic stretching of the hamstrings tend to work better than static stretches with a rope or against a wall.
Owner of Onyx Athletic Performance, LLC
Certified Athletic Trainer
Licensed Athletic Trainer
Certified Strength and Conditioning Specialist
36 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: April 4, 2015
Posted
Hey Haley;
Thanks a lot for advices.
37 Post(s)Gender: FemaleGoal: Lose FatDate Joined: January 1, 2015
Posted
You're welcome! Let me know if you have any more questions!
Owner of Onyx Athletic Performance, LLC
Certified Athletic Trainer
Licensed Athletic Trainer
Certified Strength and Conditioning Specialist
36 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: April 4, 2015
Posted
Hello all;
After your advices , i worked really hard and gain my strenght again :) . it hurts rarely but i feel good. Thank you very very very much for advices.