Cell

All these guys telling you to try different workouts isn't going to help you. Even with new workouts, they aren't going to help prevent injuries.

Do the workouts that you enjoy most. The thing is you need to start small. Especially when you have injuries or problems. Start with small weights and slowly work up to heavier weights over time. I am not talking about all in the same day. It may take months to get to half of where you used to be.

It is also best to get a professional opinion on this.