I need your help.. getting back into shape after injury?

Question

hey okay so i've asked similar questions before but never really got a great answer.. i really need your help!! i got a lateral release surgery on my knee in march, and i have been given the OK to get back into excersising and intense physical activity.. i was given the OK like a month and a half ago!! but i can't seem to get myself going! i need some ideas to get me back into shape for a volleyball camp in the middle of august.. it's going to be intense, and i really don't want to be puking or anything.. ick! so what can i do??

also.. i heard running isn't a good idea for volleyball players, as it trains slow-twitch muscles, and you don't use those in volleyball! could anyone help me out with this??

please give me as much information as possible, i would really appreciate it! also, do you have any ideas to motivate me? like to get me moving, and keep moving!! thanks again..

i'll pick best answer, so don't be afraid to go into detail! =)

Answer 1

I sprained my back in March, and hurt my knee in May, both as results from playing volleyball. I'm currently in Physical Therapy to help strengthen the muscles that caused the injury, and be able to play extremely intense. (I can play, I'm just not supposed to hit the floor)

I would suggest researching the local clubs in your area, as the club camps are usually excellent. You don't have to be in shape to enter camp. That's the whole idea behind camp, you build your skills to get into shape and become a better player.

At my camp today, they were stressing how everything in volleyball comes from the core. That's where you get all your power. Leg lifts, pushups, sit ups, anything that will strengthen your core and your lower back is an EXCELLENT way to get back into shape. That way you're also building critical muscles.

Well, I don't have time to type more, but I might come back later.

By the way, the typical club season is from Late November/ Early December until the end of June/ early July. In otherwords, it just ended, and won't start until after the school seasons are over.

I hope this helps you =]

Answer 2

Recovering from a knee injury in order to play vball again is serious business because of the amount of running and jumping that are involved.  I'd suggest that you ask for advice and guidance from a professional, rather than from random strangers online.  It sounds like you're pretty young, so you should be under the health insurance plan of your parents.  Make an appointment with a specialist and do what they tell you to do.  Go to a doctor who specializes in Sports Medicine, tell him/her the nature of your injury, and ask what you should do to get back into playing shape.  You may also consider getting the professional advice of someone with the CSCS designation after their names.  It stands for Certified Strength and Conditioning Specialist, I think.  That's what they do for a living and they're not all about weightlifting (which is what their designation may lead you to think).  I don't know if health insurance covers visits to a CSCS, though.

The knee is a complicated joint where two major bones intersect, along with cartilage, tendons, and ligaments.  It's easy to hurt and tedious to recover from.  Because vball puts a lot of stress on the knees (running, stopping and starting, jumping), professional advice is the best.

Some of the things other people said here ("running really isn't the best for women anyway" and "elliptical machines burn more calories than running") are suspect.  Get the proper advice from a licensed professional...not an anonymous online forum.

Answer 3

i've actually been runnning and jump roping. instead of running distances, i do intervals. like for example, i jog for about a minute and then i sprint for another and then go back to jogging and etc. then i cool down by walking for another minute. i figured since you need to be able to run fast in volleyball and not necessarily distances, interval running is the best way to get used to it.

i also continuously jump rope for about 10-15 mins. this gives me a way to work on my vertical while also working on my core. if you're going to jump rope, remember to do it on a soft surface like a workout pad, so you don't hurt the front of your legs.

remember to stretch before and after you work out too so your muscles will be in better shape.

for motivation i usually think to myself, "i can't wait to see the other team's faces when i block their shots" since i'm only 5'0. i want to be able to show everyone that short people can play volleyball just as well as anyone else.

good luck!

Answer 4

Running isn't really the best for women anyway, try getting back into shape on equipment that is easier on the knee, like the elliptical machine or an exercise bike. Elliptical machines actually burn more calories than running and you can keep an eye on your heart rate for best results. Swimming is outstanding for recovering from any injury :P

Even though you have been given the go ahead on your knee, knees can be complicated and you definitely do not want to over work them or stress it out.

Also, stretching is your best friend. Stretch, stretch, stretch away... even while you are sitting watching tv- just stretch.

I have played, coached, and taught volleyball for years, and I have had numerous problems with my ankles, torn my rotator cuff, and other minor injuries. It is best to work your way back in because you do not want hurt yourself, and especially if you have time before you have to return to playing. Have fun at camp!

Good Luck! What position do you play?

Add: I was a power hitter too. Depending on where you live club teams start at different times. When I played in HS (east coast) club teams generally started close after HS was done with its season. They are absolutely great, and you meet some really awesome people. It is great you want to continue to play year round... it will definitely help improve skills, and you get to travel :P Ask your HS coach or one of the instructors at the camp you are attending! Happy playing!

Answer 5

The only person that can motivate you is YOU. I had knee surgery in Feb and started to work out recently.....It took me a little over 5 months to recover...my season is in 3 months and I am starting to work hard to be in top shape again...but the motivation comes from within.....not someone yelling or telling me to do this and do that. ( i tore my minscus and sprained my acl and pcl) Dont run do alot of agility drills.....leg presses leg curls.....lunges .....strech like crazy.

Target the first game to get yourself in shape. It might wake you up.