How can I safely get fit again after a patella tendon injury?

EpicNinjaBlaze

Hey dads, any tips on getting from overweight back to a leg that can run, jump, or squat? I tore my patella tendon a year ago.

TwizzlerChigga

I tore my patella tendon in June while dealing with the same issue; it was the heaviest I’ve felt in a while.

VelcroViking

My bro try elastics works a treat

Frozenstorm4

Simple, but the first two weeks are going to be tough. Still, you’ll start seeing results right away:

No sugars
No gluten
No dairy

Stop eating by 7 PM and fast until noon the next day make sure your lunch is a solid one.

And cut back on alcohol as much as you can… then you can add any workout you want to your routine.

SecretJams76

Start with the right mindset to help you get there. You looked fit and capable in those pics, so do whatever you did before. Return to that beast‑mode mindset; physiotherapy and solid meal prep are a good start. 💪💪💪

sublimefishtraveller

I did the same May 2022, ruptured my patella tendon, my main fitness was football, but i started dieting, weight training and swimming... whenever u can get a balance ball and do squats with ur bodyweight it feels weird but it helped get rid of dead cells, build muscle etc. Hope u sort it 👍

GrimBexWax

Fasting

I stick to an eight‑hour eating window and fast for the remaining sixteen hours.

It’s truly worked for me.

Now, at nearly fifty, I’m proudly showing a six‑pack something I’ve never experienced before.

wadesawyer

Everyone's grinding to lose weight, while I'm trying to bulk up like a top‑tier strongman. Hitting the weights and staying in a calorie deficit? That's just easy mode.

lazybias96

Feel for you, man. I took a partial tear in my left patellar tendon about 12 months ago, and it still hasn’t healed. Can’t run, squat, or jump. It’s all about the food. Calories in vs. calories out. Keep a daily calorie deficit and you’ll be back in the game fast. Hitting the gym helps, too.

StarlitOdyssey

I embarked on a three‑year journey toward regaining my shape after a weight‑lifting accident that led to back surgery. I found that cycling and swimming gradually became my go‑to exercises. I’ve noticed that these activities are low‑impact yet burn a massive amount of calories.

JethroPyrmom

Calorie counting. Numerous websites provide guidance on what is appropriate for your size and weight. If you can walk adequately, then incorporate ample walking into your routine. It is considerably underrated as a form of exercise.

LastSaneBlargg

Diet is huge. Consume fewer calories than you burn each day. Stay away from sugar. Drink 2.5 L of water daily. If you have a treadmill, a high‑incline walk is fantastic. Aim for a heart rate around 135. You will feel you can walk for a while, you will not lose your breath, and after 5–10 minutes you will sweat like a mf. It is super easy and super efficient. Do it for 30–45 minutes. Also, lift weights because you burn calories during the workout and afterward while your muscles repair. Cardio only burns calories while you are doing it. Incorporate both. Do weights 4–5 times a weekk, and add cardio at the end.

ToranSymil

You look good, bro 😎
I’m still seeing some abs, lol.
Enjoy your life however you want if you ever feel like toning down, it looks like you’ve already trained for that too. Cheers 🍻

MitchLanar1989

Weight watchers worked great for me!

MindNexus

Lost 35 pounds with strict diet only oatmeal, water, yogurt, rice cereal etc.

SquirrelPopt

Now that rehab’s over, take it easy. Start with some walking or a light jog. Your body still remembers how to move. Try cutting back on drinking, fast food, and sugar.

DeepHoota

Diet, tbh, helps more than cardio. Lots of low‑impact gym options tho: free weights upper body burn calories, battle ropes, rowing, eliptical, swimming.

DrunkNotrab

My femur and hip are metal I was just looking at my old photos.

Somebody ran a red light on me.

Honestly, without sounding rude at all, you should be able to do it quickly!

Because you won’t be doing any heavy workouts for a while.

So you won’t be bulking.

Go have fun!

raxoskeptic

Hey buddy, I had major knee surgery four years ago. Check out “Yoga for Men” by Breathe and Flow on YouTube.

helmutquizical

I’m healing from a full patellar tendon rupture 😤 and I’m DETERMINED to get back to my pre‑injury grind. Good diet 🥗. Patience ⏳. No overdoing it. Right with ya, bro. I’m 3 weeks post‑op. Long road ahead, but we’ll get there, man! 💪