Sorry for the confusion raynlads, its my metacarpal, i believe thats the bone behind my pinky finger (in your hand)

hey whats up , i injured my leg on the weekend, for a long while there has been pain ever since i use to squat heavy 3 x a week and took a break, started over again with low weight working upwards. noticed the pain just never did anything about it, its in the left knee right where people usually get tendonitis ( what i figure it could be ), anyways i played some football during the weekend and it got really bad and swollen to the point i couldn't bend it cause of pain. I've been icing it and elevating it and its gone down but the pain still is there, got X-rays done today and the doc said it could be from overuse of the knee. any idea what it might be ? also i doubt ill be training legs for a while now, so could you recommend a workout routine i can still do with upper body? a strength one perhaps. also any tips on how to speed up the healing process and or strengthen my knee? I'm considering physio.

Oh OK. I must have read it too quickly.

What treatment have you received thus far? Are you wearing any type of cast?

On a side note, any exercise in which you can immobilize that finger, and keep any weight/pressure off of it would be fine. You can still grip a barbell or dumbbell with 3-4 fingers, and avoid the other finger touching it.

Hey there,

Xrays coming back negative usually just means you don't have a direct bone injury. Did you have an ultrasound or CT scan done? I'm assuming not. There are numerous issues you could be facing, although Tendonitis generally does NOT have any type of major swelling. Tearing a ligament, such as the ACL, can cause extreme pain and swelling. That is MORE likely your case instead of simple tendonitis.

I would highly suggest you get yourself to an orthopedist, sports medicine doctor, or even the ER. A doctor telling you that "overuse" of the knee will cause extreme pain and swelling is a quack, plain and simple.

The healing process will depend greatly on your actual diagnosis. Assuming you do not have ANY tears or major damage, RICE (rest, ice, compression, elevation) is your best friend. Ice for at least 20 mins on and 40 mins off, 4-5x per day. Compress the knee with a compression sleeve with metal supports if possible. Rest the knee as much as possible, and elevate it, especially when you lay down and sleep.

As for upper body....just do your regular routine, without legs day. I would also HIGHLY avoid deadlifts, cleans, standing presses (any type), or even standing curls (or any other standing exercise). Restrict yourself to seated/laying movements to avoid excessive pressure on the knees. Take your workouts slow and controlled, avoid any possibility of a jerking movement. (also, NO SITUPS or any other exercise that requires you to hook your legs into any type of apparatus)

I would advise sticking to Bench Press (flat, incline, decline), Seated Curls, Skullcrushers, DB Shoulder Press, Seated DB Shrugs, Lat Pulldowns (very light weight to avoid strain on the knee), forearm curls, etc.

Can you link me to your list of bodyweight exercises please

Hey there, had one more question I just came across. Before I go to bed, I like to drink Casein, but I also like to drink a whey protein shake. How long should I wait after drinking my protein shake before I can drink my Casein?

bw bench press

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

Just combine the two, one scoop of each. There is no reason to avoid one or the other. Casein is good before bedtime, especially on bulking cycles, to maintain anabolism due to the slow protein digestion.

Tyvm!