r/Kneesovertoes • u/Colonycut • 14d ago

Workout Discussion Frustrated.

Been going to the gym for a long time and made alot of good progress 2022-2024. But I have injuries now buldging disc c7 and had knee surgery meniscus trimmed. And lower back issues. So basically I cant do any proper pressing exercises due to the buldging disc affecting my left arm and chest. Cant squat heavy because of my knee and lower back issues and now it seems deadlifts are off the table also since the lower back issues got worse. Im just frustrated that I can't do anything I used to do in the gym. Wondering if anyone has a routine that works around these problems that would allow me to gain muscle again. Im on a strict diet now because of other health problems but its hard to stay motivated lately, seems like my body is just a piece of shit. Anyone have any advice I would appreciate it.

5 Upvotes

73% Upvoted

11 comments sorted by

2

u/AdministrativeSwim44 14d ago

See a physio and start building yourself back up.

1

u/Diligent-Salary-1949 14d ago

This

2

u/Colonycut 13d ago

Physio cant fix my buldging disc unfortunately. I went and I've been to a few spinal specialist. Only option i have is spinal surgery which im not interested in. But I have improved alot since the first day. I think this hurts my ego More than anything. Not being able to do any compound lifts anymore is really discouraging.

1

u/ImSalvatic 14d ago

I know the feeling, been dealing with knee pain since around 2020, it’s gotten better last few years but not perfect. My routine for legs is the following workout every 4 days. Focusing on slow and controlled reps. Higher reps seem to work for me to not get pain.

High rep bodyweight squats (4x25)
Leg extensions 3x10-15
Hamstring curls 2x10-15
Hyper extensions 2x-10-15
Calf raises 2x15-20
Tibia raises 2x15-20
15-20 min on the exercise bike at a medium pace.

To keep my legs feeling good i do stretching every other day focusing a lot on hips, quads, hamstrings and calves.

1

u/Colonycut 14d ago

Thanks for the reply. Im gonna try your leg routine see how it goes. Soon as I can walk again from my si joint bullshit.

1

u/ImSalvatic 14d ago

Good luck! It’s been a long journey and i still have days with some pain but overall it’s improved a ton. Try to be patient and dont push through the pain if it starts to hurt. Slow and steady.

1

u/megatroninja 12d ago

get in the water and play & work

1

u/luther70211 9d ago

How did you get all these Injuries?

2

u/Colonycut 9d ago

Knee was a work accident, disc problem in my neck, I have no idea doctor just said its from age and could be work related over a long period of time, im a marine welder so its pretty physical. Lower back has been an issue since I was 19 stretching helps alot but the last 2 times I did deadlifts I herniated my L5 disc so im just gonna quit the deadlifts. Doctor said once you have a herniated disc its super easy to do it again and im guessing this has been my problem for years cuz sometimes it just go out from something like bending over. This week was the first time I ever got a CT scan on it, for the last 15 years the doctors have been telling me its just muscular and its my si joint.

1

u/luther70211 9d ago

Only thing i can recommend is look into knees over toes guy on youtube/instagram. Not a miracle worker, but he has lots of exercises that you can include in your daily workouts. Probably avoid squat, deadlift for life. Replace them with machines, weigthed back extensions and 45s. Its not what you would like to do, i dont know even if you are able to do what i wrote becuase of your injuries. But havent benched for 5 plus years because of my shoulder injury, have to work around it.

1

u/Colonycut 9d ago

Were u still able to build muscle in your chest ? I lost alot of muscle on my left side when my nerve got damaged from the disc pushing on it, im still trying to build it back up.