I had a partial meniscectomy 5 weeks ago (medial meniscus tear from running) + Baker’s cyst. Started a recovery log to return to sports. Goal: within 1 year back to 2–3 leg sessions/week and build up to a (half) marathon. Pre-injury: 6–8h/week running + strength training. 34-year-old male with young kids, based in Belgium.
This is my fourth post and will be my last one for a while. My strengtht training is on point and I’ve started running again.
Cycling is also going well again, and I’m starting back up with some easy sessions on MyWhoosh.
Structured weight training also starts tomorrow with 3 sessions per week.
Week 7 post-Tear/ week 4 post-op
Anterior knee pain from overuse (ditched the crutches last week, strength training, plus a vacation with the kids…).
Because of that, this week was taking a step back and focusing on isometric work instead of dynamic exercises, usually using a resistance band attached to my upper leg and an anchor point.
The goal was to reduce the load on the kneecap.
I also stopped cycling for a few days and did no mobilty work with knees over toe.
Monday
Banded side tap : Front, side, back
Banded bobath ball wall squat
Wednesday
Banded TKE
Front lunges on bosu
Bridge hold
Single leg squat on bosu + catching a ball
Hip hike
Buso split squat+ upper body rotations
Friday
Passive mobilty by fysio
TKE with bobath behind knee
Barbell deadlift
Triple extension
- 20min cycling
Week 8 post-Tear/ week 5 post-op
Monday
20min bike
Single leg kettlebell around the world. ( Banded )
Bobath TKE
Single leg elevated isometrische bridge
Standing banded hip flexion into extension
Bobath ball wall squat
Banded 3 way hip reach
Standing hip hike
Tuesday
Started biking with more resistance. +- 40min sessions
Wednesday
Started heavier weight training
Squat limited rom
RDL
Step down side
Bulg split squat
Restart to run: 6x (1'run, 1'walk)
40' bike
Friday
Squat limited rom
RDL
Bulg spl sq
Stepdown: front, side, back
Stopped 3x/week fysio today and will check in every 3 weeks.
Saturday
Bike 40'
4x (2' run, 1')
Sunday
40+- bike
Basic strenght: squat, deadlift split squat,..
Running will be built up over six weeks to 2×30-minute sessions per week. After that, hopefully I can progress a bit faster.
For reference: pre-op I was running 70–95 km per week over 5 days.
Update in 6 weeks, hopefully with good news.