Help! I want to do STS, but concerned...

[mrsprincess07]

I have previewed the clips and read reviews of STS from all over the web and am very curious about this system. Currently my favorite, go-to weight workout is the Gym Style Series, but honestly have it done it in quite some time due to injuries and the like.

My concerns with STS are that I just had Knee surgery and am due for a 2nd on my opposite leg. I have a condition called Plica, which requires part of a tendon to be removed and as a result of the damage the thick tendon caused, I have had to have my knee scoped and I lost the majority of cartilige (sp?) in my right knee. Being 27, I HAVE to make sure that any future workouts do not further cause what little cartilige I have left to be damaged.

Now were STS concerns me is the Plyo-Legs thing and all the Leg Press and Lunges. I can modify Squats easily, buy Lunges tend to be my downfall as they put the most strain on my knee. When I modify those my quads get the work and not the Butt or hips...that's the other dilema.

The long and the short is do you feel it is easy to modify the leg work if needed? Are there substitutes to the high impact Plyo workouts for those of us who cannot do high impact workout?

 

[Melclear]

The Plyo leg workouts are supposed to be a sub for those who do not have a weight rack, and can't do the super-heavy strength lifting in Meso 3. But of the 37 DVD's, only 4 are plyo (with no substitutions on those videos). The leg workouts for Meso 1 and 2 don't have any plyo movements in them, so as long as you can do substitutions for lunges (there are several sets, but none of the workouts do only 1 thing), it's probably worth it. Personally, I think STS is worth it for the upper body DVD's. The differences between the mesocycles are awesome, and made a huge difference in my body's look and strength. Good luck!

 

[spyrosmom]

I had a plica removal in 2006 on my left knee and was back to regular wt workouts w/ in about 6 wks, and probably back to my normal poundage in about 9 or 10 wks. I had a lateral release on the same knee in 2008, and did while the recovery was harder and way more painful, I'd say it was about 10-12 wks before I was back at full poundage. Now, STS was obviously not out at that time. I completed the 3 month rotation in May, and started the 6 month about 3 wks ago and had no problems. I was also back to Cathe after both surgeries, and no problems. Had to go a little easier on the cardio (esp plyo moves) at first, but it all came back. My advice - find a good surgeon, preferably one who specializes in sports medicine, find a good PT (my 2nd PT was way better than the 1st, the 2nd practice was actually owned by my surgeon - same surgeon on both, but he didn't have the PT at the time of the 1st one), and listen to your body. Yes, its gonna hurt. But there is good I-just-worked-real-hard hurt and bad holy-%&*#*#-that hurts!!!! There is nothing that I don't do now. I get a little achey sometimes if its gonna rain, and sometimes my left quad still gets DOMS more than the right, but nothing serious. The Dr told me I should probably stop w/ the higher impact and twisty turny stuff, but didn't say anything about wts. The PT told me I can do whatever I want, as long as it doesn't hurt. I chose to listen to the PT So, I think you can do STS as designed. Remember, you are using weights YOU can use, NOT what someone else is telling you to use. If you have to go lighter, do it. I wouldn't think STS is the best workout to come back to post surgery. I would probably chose something else first, make sure you are fully healed, and then give it a go. I'd say at least 6 months. Also, if I recall, didn't Cathe have plica surgery about the time the last series was filming? She seems to do all right on the plyos.

That's just my opinion, talk to your Dr and your PT. Actually, after 2 surgeries I'm much more careful on form on plyos and high impact moves, and that seems to put less bang and tweak on my knees and let the muscles do the work, not the joints. Watch your form/technique. Take a Cathe DVD or 2 with you and ask the DR/PT to watch a section or 2. They can get you back there. Its their job, you pay them.

Nan

One more thing, then I'll shut up. The more I move, the less my knees hurt. If I lay off the exercise for 3 days or more they do ache a bit when I go back. (heck, the time off makes me crabby, too) If I keep them moving, life is good. Move it or lose it. Keeps the joints lubed up and working nicely. I don't wanna get rusty.

Good luck!!!

ETA: Just one more thing, I promise!! I did lunges and squats out the yin-yang both times I was in PT. They are great for getting leg strength back and keeping things balanced. Just gotta watch the form. And alot of work on the VMO muscle, the little one to the top inside of your knee. It needs to be strong to keep your knee from wobbling in when you lunge. I swear my 2nd PT must've been Cathe's long lost twin. She could put you thru great leg torture. But it got me back up and running (literally)

 

[Aquajock]

Actually, Cathe herself had to have surgery for Plica syndrome a few years ago, after an event that caused the filming of the untitled series that includes Drill Max, Body Max 2, Low Impact Circuit and Butts & Gutts to be delayed. I think you can see, from the drills in these workouts that she subsequently filmed, that she made a full recovery, which means a full recovery can be done. I do agree that you need in-person, professional guidance probably from a licensed physical therapist (as opposed to a certified personal trainer) after your surgery to get you back on your pins.

A-Jock

 

[spyrosmom]

Actually, Cathe herself had to have surgery for Plica syndrome a few years ago, after an event that caused the filming of the untitled series that includes Drill Max, Body Max 2, Low Impact Circuit and Butts & Gutts to be delayed. I think you can see, from the drills in these workouts that she subsequently filmed, that she made a full recovery, which means a full recovery can be done. I do agree that you need in-person, professional guidance probably from a licensed physical therapist (as opposed to a certified personal trainer) after your surgery to get you back on your pins.

A-Jock

By PT I meant physical therapist, not personal trainer. Just wanted to clarify. I knew what I meant, but after reading your post I could see where someone may be confused. Not sure if you were confused by what I meant, but I don't want any to be. So, thanks for pointing that out as well. So many abbreviations........

Nan