Post knee surgery - where to begin?

SedatedSloth

Hey everyone,

I apologize if this is not the right place for this but I wasn't sure what category this would fit under. I had right knee surgery in the middle of May (tibial tubercle osteotomy) and since Monday I've finally been able to go back to the gym.

It has been a long recovery in which I am still finishing up the last of my physical therapy. I was basically bed bound for 8 weeks. While my weight hasn't changed since pre-surgery, It is obvious by sight and by getting back into lifting again that I have lost muscle mass from all over my body (especially my right quad), as well as put on fat around my midsection (where fat unfortunately goes to if I gain weight).

I am wondering if anyone has any experience getting back into lifting after a surgery and what my nutrition should look like (should I be in a deficit? Or at maintence?)

I'm a 23 year old female, 5'6 and 138 pounds for reference.

Thanks a lot.

Maxxitt

Your weight is well within normal range for your height, so I would advise focusing on regaining strength and eating for health (nutritious food that includes plenty of lean protein, whole grains in moderation, lots of green leafy stuff as well as fruits/vegetables of all colors) at a maintenance level of calories. I have resumed lifting after injuries that didn't require surgery, so your experience may well differ from mine. The first thing I did was ask my physical therapist for advice. My injury was related to a partial shoulder separation, and the PT provided me with some exercises to strengthen and to help with rehab, and advised me to forgo any overhead lifts until everything was stable and pain free. I am currently working through the Strong (sequel to New Rules of Lifting for Women) program & while my shoulders are now strong and stable, I am working around some knee issues. It is worth paying for professional consultation now so that your recovery is not derailed.