Need help Fierce 5 with knee injury

[chymden]

Hi guys,
I am working with Fierce 5 about 4 months, and I love it so much.
Problem is that my right knee is injured, and I can't use all power to squats or Romanian deadlift like before.

Can someone help me adjust the plan with good substitute to avoid my knee pain ?

I don't want to do it myself with less knowledge and break the balance of this plan.

Here is the orginal Fierce 5

Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)

Thank you and sorry about my bad english.

[radrd]

How did you injure your knee?

[chymden]

Oh I moved my furniture to new home, and I got hurt on my knee about 2.5 years ago. After x-ray, there was nothing wrong with my bone. But now it is swollen, and hurt.
I had my MRI yesterday, and look like there is something wrong with my tendon on the right knee. Still wait for the family doctor.

Now it locks, and can't bend well. Its getting better but i can't sit squat. Zzz

I miss my home gym, and don't want to skip my legs (i think i will get better recovery if i do some exercises for it). So i need some help or recommend.

[air2fakie]

Oh I moved my furniture to new home, and I got hurt on my knee about 2.5 years ago. After x-ray, there was nothing wrong with my bone. But now it is swollen, and hurt.
I had my MRI yesterday, and look like there is something wrong with my tendon on the right knee. Still wait for the family doctor.

Now it locks, and can't bend well. Its getting better but i can't sit squat. Zzz

I miss my home gym, and don't want to skip my legs (i think i will get better recovery if i do some exercises for it). So i need some help or recommend.

I'd skip legs until you get an accurate diagnosis of your injury from the MRI results. After that, assuming you don't need surgery, talk to your doctor and a physical therapist before you begin on lower body work for F5 again. You may need to do other rehab exercises while your knee heals or regains strength.

[gauntlad]

Hi guys,
I am working with Fierce 5 about 4 months, and I love it so much.
Problem is that my right knee is injured, and I can't use all power to squats or Romanian deadlift like before.

Can someone help me adjust the plan with good substitute to avoid my knee pain ?

I don't want to do it myself with less knowledge and break the balance of this plan.

Here is the orginal Fierce 5

Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Curls 2x10 Superset (I don’t care what ab work you do)

Thank you and sorry about my bad english.

Firstly, I understand your concern about not following the plan, however... do consider the primary leg exercises (such as squats and lunges) will be using your knees in the movement. It would be irresponsible to suggest anything for legs which causes pain at this time. It would therefore be difficult to suggest an alternative for your plan.

That said...

Do you have fat to lose? Could fat loss help to take some pressure off your joints? After all, the knees have to carry around body weight in every day activity.

If you just can't train legs, is there any alternative you can do for your glutes in the interim?

I would consider this one, until the time you can follow the plan:

https://www.youtube.com/watch?v=6pKKnVg1hzE

You will find information online is both good and bad, whether you choose to follow it or not is your choice.

The above questions you need to ask yourself. You will have to listen to your body and do what works for you. Good luck.

[radrd]

Even if you have a glute fixation like the above poster, I agree with air2fakie and would still avoid training legs until you know the diagnosis and treatment plan for your knee. Be sure to let your doctor know your goals so you're left with a post-treatment rehab plan that will get you back lifting. If that means working with a specialist and/or doing physical therapy, I wouldn't shy away from it.

[gauntlad]

Even if you have a glute fixation like the above poster

Hahaha, don't we all.

[chymden]

Thank you for all replies.

I am gaining weight from 62 kg to 66kg in 4 months ( asian body, 36 years old, 5ft5)

I took a rest about 3 weeks because of my knee. And I feel i am losing all my muscle. LOL

I try a bit one leg squat but i cannot go low as I wish. I am worry if I can't squat anymore in the future.

And yeah, maybe I will need some rehab or theraphy treatment.

Does anyone here have same problem before? And do you have any good stretching exercises to heal the knee faster?

[radrd]

Stretching is the worst thing you can do for an injury. You'll only cause further damage to your tendon. You've had this for 2.5 years and the MRI shows damage, so you need a full diagnosis and a medical treatment plan. This isn't something you should train through or around.

If you're gaining weight and you don't want to then eat less.

[gauntlad]

This time will be important for you to listen to expert medical advice from your doctor, and nothing more needs to be said.