It looks like you have a really good game plan to work through this injury. When I injured my knee, I basically did the same thing you’ve outlined: do anything and everything physically possible without risking further injury; modify eating; see specialist. Your plan to get in the gym and really blast your upper-body and core sounds like a good one.

Do you belong to a big gym? It is possible they have a Cybex cardio machine that utilizes the upper body (rather than the typical lower-body emphasis). It is called the Upper Body Ergometer (UBE). There are other brands out there, but Cybex is the only one I’ve ever personally seen and used. You basically pedal with your hands instead of your feet. Ask the front desk if they have one in your gym.

If I were in your place or training you, I’d incorporate a program of strength-training exercises that followed a circuit-style flow and alternate that with heavier lifting days. The point of the circuits is to get the heart rate up. For example, you might do the following with a circuit:

Lat Pulldowns at 80% of usual weight, 20-25 reps

Push-ups to fatigue (you can start from your knees if your I-T band will not allow you to be on your toes)

Upper Body Rows (with cable or machine) at 80% of usual weight 20-25 reps

Dumbbell Overhead Press, again 80% of usual weight, 20 or so reps

No breaks between exercises. Repeat entire circuit 1-2 times.
You do not have to do the exercises in the same order each time through. In a gym setting, it is unlikely that you’d be able to do so without waiting for a machine.

Another thing to consider is throwing balance into the mix. This is great core work along with a good way to fatigue your neurological system. Do they have balance boards, airex pads, balance discs, stability balls, foam rollers, etc.? You can use your good leg to do standing balance work. There is also a plethora of exercises you can do sitting or lying on the floor with balance equipment. The internet has a great deal of sites that show some basic to advanced exercises for balance and everything else under the sun. You probably already have a few favorite sites.

Lastly, I know that I am motivated to exercise because of the endorphin rush I get. So, if I don’t get that it is very easy to get bummed out and start eating in a less than optimal fashion. If you are not feeling like you are getting the kick you need from your alternative exercise activities to keep you motivated, it may be worth your while to get a personal trainer involved. You could do just 1-2 sessions to get a program in place that will work for you while your leg heals.

I’m really sorry about your injury and can empathize with the frustration of it. I hope your visit to the ortho goes well and that you are back on track soon.

Amy Pal