I've had some major knee and leg injuries over the past few years from playing football and other sports. I've had two major dislocated knees, and a hematoma in my shin. Recently I pulled my hamstring, but I don't think it was very severe. As a result, I have laid off lower body lifts for the past 2 years. To prepare for this football season, does anyone recommend any way to get back into doing lower body, avoiding injuries, after not doing it for so long? And does anyone recommend anything to remedy, and prevent these lower body injuries I keep having? I believe I have very loose joints.
Leg injuries
I would find, and see, a good orthopedic surgeon in your area--one who specializes in knees, obviously--if you are currently injured or if you believe you need fixing.
If you want general a very general recommendation on a lower-body program, I might alternate
A)
Stiff-Legged Deadlift
Leg Press
Standing Calf Raise
B)
Lying Leg Curls
Single-Leg Squat off Bench With Dumbbells ( https://youtu.be/Ll60EDemwdQ?t=14s )
Seated Calf Raises
With each exercise being performed for 1-2 sets to failure for 10-20 reps in perfect form, adding weight when possible. Most people new to training can train bodyparts twice per week.
If you want general a very general recommendation on a lower-body program, I might alternate
A)
Stiff-Legged Deadlift
Leg Press
Standing Calf Raise
B)
Lying Leg Curls
Single-Leg Squat off Bench With Dumbbells ( https://youtu.be/Ll60EDemwdQ?t=14s )
Seated Calf Raises
With each exercise being performed for 1-2 sets to failure for 10-20 reps in perfect form, adding weight when possible. Most people new to training can train bodyparts twice per week.
If you're not already taking a bunch of collagen every day, check out the links in this post and start supplementing ASAP.
Quote: (06-04-2017 06:05 PM)Isaac Jordan Wrote:
If you're not already taking a bunch of collagen every day, check out the links in this post and start supplementing ASAP.
IJ on point as usual.
I've had a torn LCL and currently have a torn meniscus.
Generally you want to have collagen, glucosamine, chondroitin, bromelan and omega 3 fatty acids in your diet.
These are specifically for joints.
Magnesium and potassium for your nerves and for blood flow.
On a wider note, make sure your form is on point, you are regularly stretching and be kind on your joints.
Most people work on their muscle and neglect the joints and nerves.
If you have loose joints or are prone to dislocations of the patella, you really just have leg muscles that are probably weak in comparison to your bodyweight.
I would reccomend training the barbell squat till you can do a full range of motion squat with 1.5x your body weight loaded on the bar. This is considered by many to be the bare minimum strength standard for plyometric training, so it should suffice for football.
All the muscles in the legs need to be trained for flexibility.
Thats basically it. Youre just building up the muscles and tendons to handle the stresses you're going to throw at it running around and quickly changing direction, as well as keep the patella positioned correctly.
Other that, there really isn't a fucking thing you can do about it. Sports will fuck your knees up, the only preventative measure is proper stretching and strengthening of the muscles and tendons.
I would reccomend training the barbell squat till you can do a full range of motion squat with 1.5x your body weight loaded on the bar. This is considered by many to be the bare minimum strength standard for plyometric training, so it should suffice for football.
All the muscles in the legs need to be trained for flexibility.
Thats basically it. Youre just building up the muscles and tendons to handle the stresses you're going to throw at it running around and quickly changing direction, as well as keep the patella positioned correctly.
Other that, there really isn't a fucking thing you can do about it. Sports will fuck your knees up, the only preventative measure is proper stretching and strengthening of the muscles and tendons.
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