It seems it ithat time of year again and guess what…my inbox is chocker with questions about rugby realted injuries. The irony is that is that I am sitting here with a grade II tear of my MCL (the ligament on the side of the knee) after Pete our prop decided to launch himself at a tackle and my knee. The video is like a scene out of Platoon. I was lucky, the next thing to go in that sequence is normally cartilage and then the ACL (goodbye season).
Anyhow none of that so I thought I would show you what I have been up to in the weights room to try - aside from the obvious plethora of physio treatment at the hands of the Eamonn the physio who takes great delight in administering friction like his life depended on it whislt trying to maintain a coherent conversation.
For any injuries it is important to remember:
1) Get a correct diagnosis asap.
2) Look after it - if you insist on playing again quickly then make sure that what you do outside of the weight room/treatment room supports it so plenty of anti-imflammatory foods (veggies, omega 3 rich foods), rest and recovery sessions in the pool
3) You have other limbs that are not injured so work around it - work out and focus on what you CAN do rather than what you CANT do. There are a million ways to skin a cat and stay ‘in condition’ so find a professional who can guide you on this.
Here is my routine at the moment based. I train the leg pretty much every day but then again I don;t have an excuse and b) I am a dog when it comes to getting back playing. I am 10 days post Grade II MCL tear.
Session 1 (did this AM)
Box Squats 3 x 5 warm up, 3 x 5 work sets - ball busted the last set -
Squats 5 x 8-10
Peterson Step Ups 3 x 12 each leg
Session 2
In the pool
Session 3 (PM at training tonight)
Step Ups 5 x 8 each leg
Cosgrove Bar Complex
6 reps of all no rest between exercises then 5,4,3,2,1 with a 90 second rest between sets.
Deadlift, Rom Deadlift, Bent Over Row, Power Clean, Front Squat, Push Press, Back Squats, Good AM
I am using pain as my guide as to whether or not I repeat this sequence the following day or not. No pain. Train + more treatment. Pain = treatment and pool.
Now if you have time I would a) Get as much treatment as you can and then use pain as your guide merge the two sessions that are outlined above.
{ 1 comment… read it below or add one }
I got a tear on both ligaments either side of my left knee. i”ve been out for the season and now the new season is just around the corner. How do i get this knee to improve and be strong enough to play. Am tired of sitting and watching my friends play, I want in on the action.