Training to recover from Knee injury

[Carrera26]

My first post beyond my intro, and the question that brought me here in the first place... (great site though, here to stay)

Just got back into TKD after many years away, but in my very first full practice I ruptured my Plantaris tendon and strained some other tendons in the joint. (Point of reference, the Plantris is the tendon that keeps your knee from locking all the time. You discover how important this is when it goes away and your knee locks painfully out of nowhere a few times)

In any case, I went through PT and stayed away for 6 weeks. Have been exercising my legs, as the PT told me that the main reason it happened is that my ligaments/tendons in my knee are just naturally loose and that what I need to protect them is to really increase my leg strength. Seemed odd to me, as I am a fairly large and strong guy (6'3" 220 and not chubby) who's been told he kicks awfully hard...

I feel 100% day to day and even in practice, but I recently had it pop on me again when I tried sparring, and discovered that it's when I am retreating and throwing a roundhouse at the same time, with all the weight on the supporting leg making it not rotate.

In any case, here's the question, after reading some of the material on the site, I see that maximal training is the best way to gain strength, but I have 2 concerns. First off, I am just getting back into training, and I have read several times that those just getting back in should refrain until they are in shape enough to start that kind of training (which leads to how do I know when I am there?), and also, will that sort of training put an unneccesary amount of strain on my joint the way it is? I have 0 issues with anything other than the last 2-3% of movement as when I crouch, and when I am rotating the joint.

I have been doing Hindu and Sumo squats so far and have seen an increase, but I really want to do whatever I can to get that joint solid and I can spar and train without fear!

Let me know what you think, and if there's anything else I need to impart...

Thanks!

[JSKdan]

I am new here to but if I can help I will :)
From what you have said , it sounds like you are not turning the surporting foot which is very bad for your knee as you have seen. If you dont turn your foot than you are turning you knee joint ( try is slowly and you will see that I mean ).
You need to work on turning on that foot at all times, try to do it slowly in your own time untill you can do it without thinking .
I hope that helps :) also good luck with the knee

[ItalianStallion]

You shoudl probably stop hindu squats, they put too much pressure on your knees (apparently body weight hindus are ok but since your knee is already injured, I'd aviod it).
As for weights, start off light and slowly build up, try and get a full R.O.M for squats, lessens the pressure and aviod crappy exercises like leg extensions (which also are bad for knees).

[Colucci]

In any case, I went through PT and stayed away for 6 weeks. Have been exercising my legs, as the PT told me that the main reason it happened is that my ligaments/tendons in my knee are just naturally loose and that what I need to protect them is to really increase my leg strength.
Anything that the Physical Therapist said to do certainly takes precedence over any advice you find on the internet. Just so we're clear on that.

...and discovered that it's when I am retreating and throwing a roundhouse at the same time, with all the weight on the supporting leg making it not rotate.
Here's a smack-my-head, it's-really-that-simple plan: Find a different technique. ;) I'm sure you can work with your instructor to figure out another effective method of retreat.

First off, I am just getting back into training, and I have read several times that those just getting back in should refrain until they are in shape enough to start that kind of training (which leads to how do I know when I am there?)
If you're just coming back from an injury, I'd probably ease back into thing by using significantly lighter weights and higher reps for at least the first few weeks. 3x12, 2x15, 4x10; that sort of stuff (that'd be sets x reps, to be clear). After 3 or 4 weeks, gradually work your reps down. Gradually. Say, drop 2 reps or so each week. Eventually working down to using sets of 3-5. I'd increase the weight if you think you can. You've got all the time in the world. No sense in rushing things and restarting the whole lousy cycle of injury-therapy-injury-therapy.

and also, will that sort of training put an unneccesary amount of strain on my joint the way it is? I have 0 issues with anything other than the last 2-3% of movement as when I crouch, and when I am rotating the joint.
As long as you emphasize as full a range of motion as you can handle without pain, and you balance hamstring/posterior chain work with quad work, as well as including some calf work (essential for total knee stability), you should be fine. Definitely include some single leg work as well. Lunges, step-ups, and single-leg calf raises all work towards balancing any left/right discrepancies that may be making things worse.

I have been doing Hindu and Sumo squats so far and have seen an increase, but I really want to do whatever I can to get that joint solid
I'm down with Stallion (geez, I seem to say that alot. :) ) Drop the Hindu squats. For my money, they're lacking in the benefit -to-risk ratio. Stick with other variations of squats (both unweighted and weigthed, when possible), as well as variations of deadlifts (bent leg and stiff leg). About the leg extension, physical therapists actually do sometimes use them under controlled circumstances. If your PT has suggested them, follow their protocols, but in general, yeah, they're crap.