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

EpicNinjaBlaze · 2026-04-18T01:15:05+00:00

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.

chopstickhockey

Fasting or Keto would work good.

DogeCloakRee

Skip the weight stuff, do more full‑body calisthenics. 💪

Gotta fit cardio in somewhere. I'd say try swimming or just go for a walk. 🏊‍♂️🚶‍♀️

midnightsk8

Swimming, body‑weight exercises, and gradually progressing to dynamic weight lifts. The speed may never return, but the strength is where you’ll truly triumph. I’ve found my way back to strength after a ruptured patella eight years ago and a broken femur and ankle two years ago. Consistency remains the cornerstone of rehabilitation.

PopsSolWild

I’ve discovered that going low‑impact really helps me swimming feels like one of the best exercises, and I also enjoy calisthenics, just as others have mentioned.

KiwiTaco92

Check out Kneesovertoesguy now. The rehab is awesome. He tore both ACLs and is more functional than anyone else. He can dunk and has insane range of motion. It's worth looking into immediately.

goodexgator84

I’ve been thinking back to my younger days when I was doing MMA and wrestling… Try swimming, cycling, rowing, and take it slow with leg training, using light weights just to get that knee stronger. My left foot… I can’t do much with it bad knee and severe chronic plantar fasciitis. I struggle a lot daily wth a limp and everything, but I still walk on the treadmill at an incline for 30 minutes, and in the summer I hit the pool 🏊‍♂️. You’re not far off, bro you’ve got this, man.

GamerBowman

I dropped from 245 lb in December to 211 lb today. Every meal includes baby spinach, cauliflower rice, and whole‑grain tortillas, rotating chicken, beef, or steak. I eat only whole‑grain toast before the gym, plus a couple of protein shakes with orange and banana. I stop eating by 6 p.m. and avoid food within three hours of bedtime. I train on the elliptical, assault bike with Tabata drills, and the rowing machine. Sparring burns a lot of calories. I drik a gallon of water daily. Consistency is critical. A friend assists with post‑workout recovery.

CobaltFlashPorter

That's just one part of your body, you know there are a lot of other movements you can accomplish while you actively rehab. You don't have to load tons of weight to lose fat movement is key! Body‑weight exercises are awesome, and resistance bands will help you build back strength without risking a big injury. Do it, brother! You got this! Take charge.

ChefSlingMilan

Diet's the main thing gotta change how you eat, cut down calories for a deficit & lose weight. 🏊‍♀️ Swimming’s great if you can’t stress certain spots.

jonequusdvp

I endured severe wear and tear after a bad shoulder injury, years of bodybuilding (I was a legit bodybuilder, not a wannabe), and a SLAP tear from a seizure collapse. BPC‑157 healed my shoulder dramatically, even when surgery failed. Look into it for your knees. Also, many men use rows to lessen weight when they have knee problems.

snapzl3u

I’ve been a personal trainer for ten years, so take this “advice” with a grain of salt. Add higher‑quality foods to your diet think fruit, grass‑fed beef, and lean meats track a calorie deficit (get used to eating smaller portions and less often), and drink more water. Check out Functional Patterns for your training, especially if you have injuries or other limits. It meshes well with your MMA background and helps improve your movement right now.

TheMonkeyRuto

Jiu‑jitsu 4x a week. 😅
I ripped my ACL, MCL & LCL but I’m still grinding BJJ. Just gotta find the moves that work for your knee. 💪

RuthBlack23

Stop eating whatever you’re eating. I guarantee you’re not eating like you would in camp. You’re a fighter, bro, and you should know your diet matters more for your body than anything you do in the gym. But besides that, exercise‑wise, if you’ve go t a pool nearby, join and swim three or four days a week. It’s great cardio and perfect for folks with injuries. And if you ever get back in the cage, it’ll be an awesome cardio substitute and get you ready for those rounds.

DetroitRazor

Morning fast: first 4 hrs, just water maybe a coffee if you’re feeling it. Weight drops on its own ‘cause glucagon vs insulin. Glucagon spikes early, then flips when you eat. While glucagon’s high, you torch fat fast. I’m doing it now down a whole pant size, still going. No gym, just fasting.

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