A Timeline of My Knee Rehab Part 1

On August 16th I had a pretty serious, but not major, injury to my left knee. As you can see from the image above (taken 3 days post injury), there was quite major swelling which generally indicates not all is right. Here's a look at my timeline since then:

Aug 16th - Suffered Knee Injury

Aug 20th - Rack Pull x 5 reps at 30kgs...yes 30kgs - just a quite 100-odd kgs of my general max! But you gotta start somewhere I suppose.

Aug 27th - Rack Pull x 3 reps at 77.5kgs

Aug 31st - Rack Pull x 3 reps @ 87.5kgs...aiming to play in the Preliminary Final this Saturday!

Sep 1st - Attempted Tuesday night training where I hobbled through 12 run-throughs over 40m or so...pulled out of prelim final

Sep 6th - Got some pain meds from the doctor which I will test drive tomorrow

Sep 7th - Pain meds seem to work well it seems. I had 1 mid morning like I would pre-game next week and the pain did subside. 2 would definitely do the trick so I'm in for next week....except we lost!!F$$^^&K!!!!!!!!

Sep 10th - Rack Pull x 3 @ 97.5kgs

Sep 12th - did Front Squats for the first time post-injury and did 3 x 65kgs

Sep 16th - Rack Pull x 3 @ 112.5kgs and Front Squats x 3 @ 70kgs

Sep 21st - Front Squat 3 x 75kgs

Sep 23rd - Rack Pull 3 x 125kgs

Sep 25th - Front Squat 3 x 80kgs + started Bulgarian Split Squats x 8 at bodyweight.

Sep 28th - Rack Pull 1 x 140kgs...totally miscalculated here, I was going for 130-something!! Started Pistol Squats where I could lower about 3 - 4" only to a bench and get back up. How the mighty fall!

Oct 2nd - Front Squat 2 x 95kgs...Increased Pistol range of motion by about 2"

Oct 5th - Started Aerobic Capacity work which I have been doing by playing basketball where I've set up a little program I do and I time it which I described on Facebook around this time. It's low impact and low force as it's just basic shooting from various spots on the court and most importantly, it's not boring like running or doing the cross trainer. Started out at 30mins.

Oct 9th - Front Squats 1 x 100kgs

Oct 10th - Increased Pistol ROM by another 2"

Oct 12th - Aerobic Capacity increased to 45mins

Oct 13th - Started Front Squat Lockouts which I videoed on Facebook around this time 3 x 105kgs

Oct 14th - Increased Pistol ROM another 2"

Oct 15th - Started Band Drop and Catch Squats to work eccentric strength 3 x 65kgs

Oct 17th - Bulgarian Split Squat 6 x 15kgs

Oct 19th - Band Drop and Catch Squats x 3 @ 70kgs

Oct 20th - Increased Pistol ROM another 2" + Aerobic Capacity increased to 60mins

Oct 21st - Front Squat Lockout 3 x 110kgs

Oct 22nd - Band Romanian Deadlift 5 x 75kgs which I videoed on Facebook around this time.

Oct 23rd - Bulgarian Split Squat 5 x 22.5kgs

Oct 27 - Increases Pistol Squat ROM another 2"

Oct 28th - Front Squat Lockout 3 x 115kgs

Oct 29th - Band Romanian Deadlift 5 x 85kgs

Oct 30th - Bulgarian Split Squat 5 x 27.5kgs

Nov 2nd - Band Drop and Catch Squats 3 x 80

Nov 4th - Front Squat Lockout 1 x 120kgs + increased Pistol Squat ROM another 2'

Nov 6th - Band Romanian Deadlift 5 x 95kgs + Bulgarian Split Squat 5 x 30kgs

Nov 9th - Introduced Skipping 6 x 50 as reactiveness has all but left me from being ground based for so long + increased Pistol Squat ROM another 2"

Nov 11th - Front Squat Lockout 1 x 130kgs...a few days I started to develop a cyst on the inside of my left leg which I knew would be cut out once I went to doctors tomorrow so I maxed out on the Lockouts because I'll need the next week a half off legs while I have a small hole in my leg.

Nov 23rd - Started Reactive Ladder exercises, otherwise known as the agility ladder, to start increasing ground contact force as well to develop lower leg/foot stiffness.

Nov 24th - Romanian Deadlift Triphasic Training style 6 x 1 @ 70kgs + Moderate Hill Runs x 10 sets - 1st TIME RUNNING!!!

Nov 25th - Romanian Deadlift Triphasic @ 72.5kgs + Hills x 15

So here's been thinking in ordering my comeback:

Step 1 - Improve basic movement back the knee, especially flexion (general strength work performed in Aug/Sep)

Step 2 - Improve strength through my left leg, especially flexion again (high force strength work performed in Sep/Oct)

Step 3 - Improve ground force through the leg starting with moderate force and low velocity/impact (low impact jump/hops/hill work performed in Nov)

Step 4 - Improve ground force through the leg with high force and moderate velocity/impact (resisted flat ground sprints to come in Dec)

Step 5 - Improve ground force through the leg with moderate force and high velocity (acceleration flat ground sprints to come in Dec/Jan)

Step 6 - Improve ground force through the leg with low force and high velocity (max velocity work to come in Jan/Feb)

I will not start any other conditioning work, but still continue my aerobic capacity basketball stuff, until I can run at full speed. You've got to stay the course!

So as you can see small incremental increases do work wonders over time. I don't need to be at 100% until March/April (depending if I play practice games or not) so there is no need to be in a rush.

So if you are coming back from an injury then sit down and work out where you are now and where you need to get to then plug in the "how to get there" bit in the middle but give yourself time. You might not be 1000% fit for round 1 but is that really a big deal? Would you rather be 80% fit for round 1 but 100% fit for finals or the other way around?