I’ve had three arthroscopies on same knee (lateral meniscus) 2 years ago. Sedetary work, was quite fit with gym and football but that all stopped with the last surgery. I’ve put on cca 20kgs since then and struggle with lower back and still hips. Is there amy training routine that would accommodate for this situation as I am spiraling into couch potato mode unstoppably.
Hello! Sounds like you’ve had a rough run with hat knee. The safest path is to rebuild strength first with slow, controlled, low-impact training.
If you have weights, I’d look at:
• Ultimate Strength (newest and easiest to adjust - works with or without equipment)
• Dumbbell Strength or Barbell Gain (joint-friendly if you keep loads light at the start)
If you’re training without equipment:
• Weights Free Gain (low cardio journey which I’d recommend for you at the beginning)
In Settings, turn on Train Quietly so the app removes any jumps and burpees your chosen journey might have. That’s ideal while you’re rebuilding strength and want to protect your joints.
As strength and confidence return, you can slowly reintroduce higher-intensity work - but there’s no rush.
Thanks for taking the time Sofia, appreciated!
Are there hip mobility exercises in any of the plans? I feel like body will want to move freely before taking on any proper exercises at this point.
From personal experience with my knee, I can simply share what works for me. I have to focus very much on the basics when it comes to my legs and take care of them regularly, doing classic squats, preferably with some weight. As long as the muscles are there, I have no problems, and then I can do the fancy stuff too. I can also strongly recommend to do the horse stance (Kung Fu) regularly, here it’s just very important to learn the proper technique, but it strenghtens everything in your body. Good for me as I do also have a weak lower back.
The FL app has good routines for mobility, but also individual exercises such as 90/90 sit. Ultimately, you have to find out for yourself what works for you. But I think muscles that hold everything together are the most important thing to take care of.
Every session in the journey has a warmup and a cooldown, and there are some mobility exercises sprinkled in, including some involving the hips.
But if you’d like to do more than what’s given to you in your Journey, you can scroll to the bottom of the Coach screen where you will find additional warmup/cooldown/stretching routines that you can do whenever you like.