Well, since finding the Site, and Summitpost, I've now got all fired up to make a comeback. In my heydays I played tournament Badminton around the world, cycle racing and rock climbed. I hadn't played the Badminton for some years though played again a while back (couldn't find any decent competition in my small town, so stopped). Well, since seeing some fab Badminton vids, I'm working on a comeback and plan to do another tour. Okay it might be in the seniors, whereas I'm entitled to vet's (what me. Never), but also plan to do some rides in the Pyrenees or Italy. The rock climbing, well, got to get my head for heights back, but like any ride, start at the bottom, then work your way up.
My training now, morning - some gentle floor stretching, a ten mile ride, then 2 to 3 more longer stretching sessions. And will start on some modest running. Incidentally, I'm now more supple than when 25. Head for heights training is any tall structure I can gawk from and the ladder up the side of the house and painting.
The main reason that I'm first doing more stretching than strength and endurance work is to be sure that nothing will go twang! My first knee injury (Badminton) was caused by lack of warm-up, which damaged the cartilage. After suffering with it for many years, I got some good instruction and used specific knee strength training, which resulted in a cure, though as inner joint material has no direct blood supply, of course it's going to take time. Though don't believe that you have always to live with an injury.
The main problem I originally found was that the cycling made my legs feel very rubbery for any type of running or the courtplay, and I never really found a way round that.