i recently hurt my knee very seriously and need some advice.
The injury was a fully dislocated patella tendon/kneecap, and a severe strain of the MCL. And I am alomst finished rehab, and rdy for the college season (which already started, but they kept me bcuz I "showed them something"). But the problem is that the Knee specialist told me i can never do Squats, Leg curls/extensions, Deadlifts and one other thing i cant remember, because of the hereditary knee issues in my family it could really mess me up. The problem with the knees are that the "grove" that the kneecap sits in is supposed to be like a "deep V" while mine is like a "lowercase u", and is nearly non-existent, so i am prone to dislocations.
Now, I only have 2 things from my original lower body workout that i can do, Leg Presses and Weighted Lunges, and i need to build them back up. To give you a perspective to how strong my legs were, My old leg press max was 1,100 lbs. So now i have to build them back up and this is what i have come up with while working with the trainer:
-Leg Presses--Weighted Lunges--weighted leg raises(4 way)(3 sets of 100)--stadium stairs and sprint drills.
Now, i need some help. Do you have any suggestions? Bcuz i need to get the strength/explosiveness back not only for pitching, but because i am the 3 hitter in the lineup, and keep in mind that i would rather not see my kneecap on the side of my leg again, so these lifts can be to "hardcore"
I have a feeling that i am screwed, and am stuck with the lifts i have already come up with, so thank you for taking the time to read my rambling