Rehabbing My Knee

I will not lie, I was worried going into training for this year.  My injury from last year's attempted Ironman really did a number on my left knee.  I ended up taking all of December off from bike training because my knee just would not heal all the way.  It wasn't until late January that I started doing indoor bike training on my spin bike.

When I started, my knee was very tight and I could feel it pulling near the end of my workouts.  Again, I was worried.  So I decided that, instead of worrying, I would develop a cross-training program that would get my knee into top shape.  I created a leg-focused workout to alternate with my normal total-body conditioning workouts.  Here's what I've been doing for the past several months.

Perform 2 sets of the following exercises for 8-12 reps each:

• Single-Leg Bench Pistols
• Goblet Squats
• Single-Leg Lunges
• Sumo Squats
• Bulgarian Split Squats
• Single-Leg Deadlifts
• Step Ups

I track my progress each time I do this workout, and up my weights when the exercises get too easy.  I also incorporate regular foam rolling and stretching for my legs.

I've observed the results of incorporating this workout, and it has reinforced in my mind the importance of cross-training in any endurance training program.  In "traditional" endurance training programs, cross-training often becomes the croutons on the salad -- either sparingly added, or altogether neglected.  I've always been an advocate of a higher ratio of cross-training, but now I have the evidence to make me a convert for life.

Before doing my leg cross-training:

• My left knee was tight while spinning or biking.
• My left leg balance was extremely poor compared to where it was pre-injury.  I seriously thought I was permanently affected.
• I experienced mild knee pain during single-leg exercises (pistols, deadlifts, lunges, etc.).

After doing my leg cross-training for several months (yes, the progress was slow, but it was consistent):

• I have NO tightness or pain in my left knee while biking or doing any activities.
• I have noticed an enormous strength improvement in both legs.
• My left leg balance has been fully restored, and may even be better than before.

Just because you hurt yourself and have issues does not mean you can't try to find solutions.  Strength training is there for a reason -- it's not just to burn calories, it's there to make you strong and resilient.  Yes, the road is slow, and frustrating, and sometimes you feel like you're spinning your wheels, but it CAN be done.  I am entering this racing season feeling stronger than I ever have.  And I attribute it to having a solid plan, but also being flexible and adjusting as needed.