Workout while injured

[Mousse]

Hi guys,

I've had a hip injury for the last 6 months. I've been doing light squats and deadlifts (Starting Strength), but I can't do it anymore (too painful). Doctors finally found the problem and I'm getting surgery in about 2,5 months. I would like to continue to work out.

PT at the gym gave me this routine (alternate 3 days a week)

A)
Bench press 3 X 5
Barbell bench 3 X 8
Dips 3 X 8
Triceps ext. 3 X 8
Back ext. 3 X 10
Abs 3 X 10

B)
Press 3 X 5
Chin ups 3 X 8
Rows 3 X 8
Upright rows 3 X 8
Cardio

I don't have a lot of confidence in PT. At the same time, I'm somewhat lost since I can't do squats or deadlifts (or everything that requires "hip drive"). I don't like the fact that I'm not training my legs, but in the short term it isn't that big of a problem, since as a former hockey player my legs are more developed than my upper body (maybe I should add an iso movement like leg extensions???).

I would appreciate your input and critique of the routine. I am still at the beginner stage. Thank you.

 

[Nicola]

You need to be careful with upright rows. They can cause shoulder problems. Honestly I'm not sure if a reason to do them really exists. Do military press instead.

Can you do step ups? Step ups to a low step are similar to squats in the muscles they hit. To a high step closer to deadlifts.

Can you do straight leg deadlifts?

 

[Kajak]

Ummm yeah. Upright rowing +Press are both hitting extensors. You need equal work for flexors and extensors to minimize injury risk. Add one arm rows. How is Barbell bench different than Bench Press anyways? They are the same exercise. Delete one, now your program is balanced

 

[Mousse]

Originally Posted by Nicola

You need to be careful with upright rows. They can cause shoulder problems. Honestly I'm not sure if a reason to do them really exists. Do military press instead.

Can you do step ups? Step ups to a low step are similar to squats in the muscles they hit. To a high step closer to deadlifts.

Can you do straight leg deadlifts?

I think steps up will be tough, but I'll try them this afternoon. I never tried straight leg deadlifts, I'll also give it a shot.

For the upright rows, PT said it was one of the best exercise for the deltoids and trapezius areas (like I said, I don't trust PT too much, so I'll stop to do them if they're not safe). Maybe shrugs would be better?

 

[Mousse]

Originally Posted by Kajak

Ummm yeah. Upright rowing +Press are both hitting extensors. You need equal work for flexors and extensors to minimize injury risk. Add one arm rows. How is Barbell bench different than Bench Press anyways? They are the same exercise. Delete one, now your program is balanced

Ok I'll scratch upright rowing.

For the barbell and bench press, PT gave me both because of the relative weakness of my bench compared to other exercises. I don't know if that makes any sense to you.

Thank you both for your advice.

 

[AlmostFullBenefits]

Originally Posted by Mousse

Hi guys,

PT at the gym gave me this routine (alternate 3 days a week)

A)
Bench press 3 X 5
Barbell bench 3 X 8
Dips 3 X 8
Triceps ext. 3 X 8
Back ext. 3 X 10
Abs 3 X 10

B)
Press 3 X 5
Chin ups 3 X 8
Rows 3 X 8
Upright rows 3 X 8
Cardio

I don't have a lot of confidence in PT.

Are these clinical physical therapists, or physical trainers? If they are not trained/hold-degrees-in physical therapy, IGNORE WHAT THEY SAY!

If they are physical trainers, they are often not liable for any suggestion they make, and as we are not familiar with your medical history or injury details, cannot adequately advise you on a workout either. If you want advice on a workout that won't complicate your injury, get a referral from your doctor to go see a physical therapist.

 

[ThatGuy]

Upper body routine looks ok. W.r.t upright rows, some people swear by them. TO get bulbous shoulders, lateral raises and bent over raises have worked best for me. High reps many sets.

For legs, lunges would be the most minimal impact exercise for your hips. Do the walking variety. For hamstrings, do the natural glute ham raise. These are killer. Leg extensions and hamstring curls are also good exercises. Don't hate them machines.

 

[privateer]

RE: Bench press

You can keep your 2 sets. What I would recommend it doing incline bench first, and then flat bench. I would do barbell for a while and switch it up and do dumbell for a while. It is important to include dumbell to help work on your stabilizer muscles.