Topic: Rehabbing an injury

[Welshred]

Welshred, you may be able to advise my best course of action here (I've read this thread and you're knowledgeable on knees!)

OK - in 2009 I dislocated my kneecap (left knee, kneecap flew outwards towards outside of my leg). Was in a brace for a month and had one or two physio sessions only, then I moved to England for uni and that was that really, didn't sort out any more physio appointments.

Have only ever attempted to run a handful of times since, and when wearing some sort of support. Can't jump or sprint or turn quickly as my kneecap is unstable (it has slipped out a few times but has slipped back in upon me falling to the ground, thankfully).

I'm my own worst enemy in that I didn't continue physio, but also that I wear a little neoprene strap on my knee every day I leave the house, which obviously won't have helped strengthen my muscles.

What are my options? To be honest I don't have much pain in it normally. It clicks/grinds loudly going up and down stairs but my daily life (minus sport) is perfectly manageable (unless I need to run for a train - just can't do it).

I've gotten very overweight due to this. I've been going to the gym again for the last few months, is there anything I can do to stabilise the kneecap or has that ship sailed?  I'm 30 years old, if that matters. It's the only regret I really have - not sorting it out when I was 22 years old and still active.

Get yourself in to see a physio wherever you are mate. If you're patella is subluxing still you'll need a programme to help build up muscle strength and improve things. You're functional with everyday tasks which is great but you shouldn't be getting pain doing something simple like running for a bus. You're 30 so it's not too late and you can still get yourself active again, especially as you say you've become very overweight due to it. Swimming is a good activity for you if you can do it but this is too complex to give full advice to over the internet if that makes sense? You may need to visit your GP for NHS though as I'm not sure if there is a self-referral process, or go private depending on your financial situation.

[Welshred]

32 and just been told my ongoing knee problems are because I’ve got quite a moderate case of Osteoarthritis already! Gutted. Always been very active and I’m a PE teacher. In the short term it seems manageable with Physio and a change of exercise. No more running training for tough mudders for this year at least which I feel really gutted about.

Long term, my GP said the only real fix is to have knee replacement surgery.

Have you been referred to physio? You're 32, there's absolutely no reason why you can't manage this in the long term through staying active and keeping yourself strong. There's also no guarantee that you'll need knee replacement surgery either, it's the absolute last resort. Sometimes I think GP's don't use the care they should do when discussing these kind of things with people - arthritic changes are a completely normal bodily process and everyone will have some form of arthritis in their body whether they can feel pain or not.

Don't stress or worry too much about it mate, slowly increase your load tolerance and there is absolutely no reason why you can't do anything that you want to do as a young person.

[rakey_lfc]

Have you been referred to physio? You're 32, there's absolutely no reason why you can't manage this in the long term through staying active and keeping yourself strong. There's also no guarantee that you'll need knee replacement surgery either, it's the absolute last resort. Sometimes I think GP's don't use the care they should do when discussing these kind of things with people - arthritic changes are a completely normal bodily process and everyone will have some form of arthritis in their body whether they can feel pain or not.

Don't stress or worry too much about it mate, slowly increase your load tolerance and there is absolutely no reason why you can't do anything that you want to do as a young person.

Yeah been referred, got a bit of knowledge myself from previous injuries and from my degree but wanted physio support anyways as its much better to have a specialist. Thanks, your response has perked me up a bit as I feeling quite down about it all. Maybe it's the way it was phrased to me. Thanks!

[Welshred]

We have a responsibility to choose our words carefully and not use language that has negative connotations. I've stopped using 'weak' recently and started to refer to 'load tolerance' as the reason we have pain mostly is due to our body not being able to tolerate the demands we're asking it to, whether that be through weakness or injury. 'Strengthening' is just a way of increasing our tolerance to loading anyway.

http://www.itv.com/news/westcountry/update/2018-05-09/100-year-old-veteran-goes-to-the-gym-5-times-a-week/

If this bloke can go to the gym and do his stuff 5 times a week then anyone can.

[LallanaInPyjamas]

WelshRed, any advice on a potentially torn (outer) meniscus?

I did it about six weeks ago on a run, unsure how, but it was agony for a good week or so. Pretty much couldn't bend my leg for a few days and was having to sleep with a knee support.

Because I've had a big 10km race coming up, I've tried two light runs since that and it's flared up both times, so I've written myself off that now. The pain whilst running is largely on impact but to a lesser extent also when the knee is in the bent motion.

I've still been going to the gym as normal (though after the initial injury I was only doing bench work for 2-3 weeks to ensure I wasn't putting any load on it) and have even managed two leg sessions pain-free this & last week (though how it will be having tried a run and it flaring up again tonight, I'm unsure).

I self-referred for physio a few weeks ago and he seemed to think my knee had pretty much healed and it was in actual fact the muscle next to the tibia which I had strained, but I think this was bollocks now as my outer knee has flared up again tonight and that muscle has no real pain or issues AFAIK. It's not a muscular injury at all.

It's frustrating because I really miss running especially at this time of year. Just wondering if there's anything you'd recommend to strengthen it and accelerate the healing process?

EDIT: It could be my LCL for all I know. The doctor I initially saw thought it was meniscus though.

[GiorgosCarraGoonies]

Get yourself in to see a physio wherever you are mate. If you're patella is subluxing still you'll need a programme to help build up muscle strength and improve things. You're functional with everyday tasks which is great but you shouldn't be getting pain doing something simple like running for a bus. You're 30 so it's not too late and you can still get yourself active again, especially as you say you've become very overweight due to it. Swimming is a good activity for you if you can do it but this is too complex to give full advice to over the internet if that makes sense? You may need to visit your GP for NHS though as I'm not sure if there is a self-referral process, or go private depending on your financial situation.

Thanks for the reply. I'll book myself in with a physio then and see what the story is!

[RyanBabel19]

Playing football September last year, we were on a pitch with a massive slanted ditch on the right hand side. Just my luck after over a season playing exclusively as a DM the manager decides this is the game to put me RB. Within 5 minutes i'm running down the wing, midfielder from the other side has come across and slid in and his teammate behind me has given me a shove towards him and the ditch, as i've planted my Right foot my studs have got caught, player behind me has shoulder barged me in the back, player infronts caught me at ankle height studs up so i've got no way out.... eyes close... brace for impact and my knee just drops and twists like a wound up spring, hear a loud pop followed by all my teammates on the sidelines wincing and shouting 'oooo'. I shoot up into the air like the springs just exploded and go flying off the pitch.

Can tell straight away somethings wrong and my knee just feels like all stability is gone so i do the smart thing and signal i need to come off.

Went to hospital only to be given an xray and sent home with a mild sprain (stupid i know but i have no idea what is required with injuries so just took their word for it). Go back a week later knowing somethings not right, referred to another hospital, end up finding out i've completely torn my ACL and torn cartilage in my knee too.

Fast forward to last week Thursday, I have reconstructive surgery to repair the damage with a graft and a screw inserted to create a new ACL and needless to say post surgery pain and issues have been a nightmare but little do I know that's unfortunately the least of my worries. So today i'm walking back to bed crutches in use and put one down while i'm about to get back into bed, place my crutch, it completely gives way and I take a tumble... the affected knee bends way further than it should be able to at this point, i land on my arse and my ankle pretty much touches the back of my thigh. Of course i'm doubled over in pain screaming but once i've got back in bed its ballooned up a bit more (swelling had been gradually reducing day by day as expected), i'm now worried i may have disturbed the graft or the screw inside or both but i'm not sure if i'm just being paranoid or i should go to get it checked before they inevitably call me in for a follow up appointment which i haven't had yet. I've got my first physio session booked for next Thursday so i'm not really sure where to go from here

Sorry about the long winded post lads, its been an ordeal and a half and I honestly just want it to heal but i know this takes time. The headaches, pain, difficulty sleeping, blood clot avoidance injections and the rest of the crap got boring incredibly fast.

[Welshred]

Get it checked mate, chances are the graft will be fine but the increased swelling is not a good sign. For your own peace of mind it's probably better and from your description of what's happened the consultant will probably want a repeat MRI.

[RyanBabel19]

Get it checked mate, chances are the graft will be fine but the increased swelling is not a good sign. For your own peace of mind it's probably better and from your description of what's happened the consultant will probably want a repeat MRI.

Cheers mate, I did think so. Much appreciated

[Drinks Sangria]

Babel, that’s shite lad, hope you’ll be okay.

I’m back posting on RAWK after several years’ absence, mainly because I’ve been too busy to be anything other than a rare observer. I am however, on my backside for a few weeks now following an ACL reconstruction and meniscus repair.

I’d not really played much football after graduating uni due to getting a job with unsociable hours, but following a career change I doing myself with more spare time and itching to play again. Twisted my knee on 4G after I’d started building up again. Was playing three times a week, varying standards and after a few decent displays on a Saturday I got invited to trial for a local semi-pro team. Less than 5 minutes in, turn to receive the ball, left leg stayed planted. POP. Cue pain and four months later I’ve had the surgery and hoping to god I can play again by this time next year. Fingers crossed and I’ve been taking it very easy.

[Pheeny]

Both my surgeon and the sports doctor that sent me there in the first place said that normally someone my age does not need the surgery, but as I'm extremely active and my knee was rather unstable, then the only real option was surgery.

So just over a year since my op and I'm fully recovered,its been a tough journey but well worth it. My knee has not been this good in years and I'm even seriously thinking of training for a ½ Marathon.

[Keita Success]

Did my knee in near 2 years ago playing football and I just left it.

Finally gone to the Drs and it turns out I've been walking round with ACL damage, a broken knee-cap and the tendon connecting my knee cap to my shin-bone has come off.

No idea what the process is really. Quite daunting.

[Pheeny]

Did my knee in near 2 years ago playing football and I just left it.

Finally gone to the Drs and it turns out I've been walking round with ACL damage, a broken knee-cap and the tendon connecting my knee cap to my shin-bone has come off.

No idea what the process is really. Quite daunting.

Probably repair everything at the same time in one op.

Rehab would I guess be almost the same as what I had.

Starts off quite painful but bearable and the pain only lasts a a week or so.

The main reason why you have to take it easy and slow is that the bone around the ACL graft needs time to grow and make it a stable/strong anchor.

[fowlermagic]

Not sure if the right place to ask but seen I was just on Google looking up whats wrong with me I might as well go the whole hog ;P Think I have a pinched nerve in the back as in the last week or two my upper thigh, lower right butt cheek was sore and now my right knee and lower back is bothering me. Its not super painful but annoying especially when I was hoping to walk, run and cycle more.

[S]

Not sure if the right place to ask but seen I was just on Google looking up whats wrong with me I might as well go the whole hog ;P Think I have a pinched nerve in the back as in the last week or two my upper thigh, lower right butt cheek was sore and now my right knee and lower back is bothering me. Its not super painful but annoying especially when I was hoping to walk, run and cycle more.

Had a really sharp pain in the back of my thigh and lower back a few months ago. I just assumed it was something to do with my hamstring.

I did some research and realised that it might be sciatica. Stumbled upon this page, which gives you a quick test to distinguish between the two and a simple little exercise to alleviate it. Tutorials and whatnot on the internet almost never work for me, yet this was incredibly helpful. The issue cleared up almost instantly. Had the same pain come back a couple of days ago, did the exercise again and again it worked.

You might have something entirely different of course, but it's worth a try.

https://www.orthocorept.com/blog/2018/7/24/is-it-sciatica-or-is-it-a-hamstring-strain

[McrRed]

Good that. Thanks S

Had a really sharp pain in the back of my thigh and lower back a few months ago. I just assumed it was something to do with my hamstring.

I did some research and realised that it might be sciatica. Stumbled upon this page, which gives you a quick test to distinguish between the two and a simple little exercise to alleviate it. Tutorials and whatnot on the internet almost never work for me, yet this was incredibly helpful. The issue cleared up almost instantly. Had the same pain come back a couple of days ago, did the exercise again and again it worked.

You might have something entirely different of course, but it's worth a try.

https://www.orthocorept.com/blog/2018/7/24/is-it-sciatica-or-is-it-a-hamstring-strain

Have you put weight on? Sitting around more?
Could also be your piriformis...a nerve that runs through the buttock and can get squeezed giving an ache anywhere from lower back to calf. Google piriformis stretch and if it relieves then that may be it.

[S]

Good that. Thanks SHave you put weight on? Sitting around more?
Could also be your piriformis...a nerve that runs through the buttock and can get squeezed giving an ache anywhere from lower back to calf. Google piriformis stretch and if it relieves then that may be it.

Actually been losing weight and in general I’m very active. I know exactly where you’re coming, when I have a lazy few days my body immediately feels rusty and awkward if I go running.

You could be onto something with the piriformis though. The sensations many are describing seem to be more or less what I’m experiencing. Will look into it. Cheers pal.

[LFC State of Mind]

Get it checked mate, chances are the graft will be fine but the increased swelling is not a good sign. For your own peace of mind it's probably better and from your description of what's happened the consultant will probably want a repeat MRI.

Hi mate

I would really appreciate your advice on a recent injury - I had an initial assessment with a physiotherapist this morning who has confirmed I have an ACL injury. In her professional opinion, she believes it is only a partial tear, rather than a complete tear/rupture, and has suggested rehab to treat the injury conservatively. She did check for any surrounding damage to the MCL/LCL, but said these were fine.

A brief outline of the injury:

1) 28.06.2020 - felt the knee tweak (brief pain to either side of the kneecap, no contact) during a football training session. 2 minutes later I stretched for a cross, studs got caught in the turf so possible hyper-extension - felt a recurrence of pain, but no popping sensation. Was able to complete a 1 mile jog afterwards without any discomfort. No bruising or swelling afterwards.

2) Rested the knee for a week as a precaution

3) 07.07.2020 and 09.06.2020 - went for a 3 mile run and a subsequent 2 mile sprint after resting the knee for a day. Wore a knee brace, no pain

4) 11.07.2020 - pivoted on the knee whilst cooking and felt it buckle/give way slightly - pain on the inside of the knee and soreness

5) 13.07.2020 - 20.07.2020 - went for a daily 2 mile walk with the little one, some discomfort and feeling of instability in the knee. Pain in the fibula head (I assumed it could have been an LCL injury, although this was not confirmed during my physio assessment).

6) Rested the knee since, pain has subsided, the feeling of instability has gone and I'm more confident bearing weight etc - spend a lot of time on my knees as my little one is 9 months, no issues going up or down the stairs etc

In short, I'm on a waiting list to get an MRI scan (NHS backlog) so surgery is unlikely over the next few months regardless of whether it is needed or not.

What is your professional opinion on recovery from a partial ACL tear? I am physically active, I run 30-40 miles a month, play football twice a week, go to the gym roughly 3 times a week - returning to the same level of physical activity is really important to me, is this realistic without surgery? I'm aware that you need to strengthen the muscles surrounding the knee, in particular the hamstrings, to restore 'functioning stability', but this is not always possible in all patients.

I'd appreciate any expertise you could offer on this and would like to thank you in advance for taking the team to read and, hopefully, respond.

[Sat1]

Hi everyone.

I’m currently lying in a hospital bed in Turkey after rupturing my patellar, completely detached and the surgeon said op was successful.

Hopefully I get discharged today in order to spend time with my family for next 5 nights. At some point I’ll think about calling the airline and telling them I need help on and off the plane and my leg needs to stay straight. Thereafter, get back to London and leave my car in brum coz she don’t drive automatic.

Fun and games.

Quick question, if anyone has had the same injury, how long it took to take the wraps off and then start therapy?

[Rob K]

Anyone else had a inguinal hernia?
Had surgery Thursday to repair one and just wondering how long before I can think about running again? Haven’t done any exercise for months since it was diagnosed in November. And been feeling generally unfit for a while now.

Used to be able to do at least 5k on the treadmill quite comfortably.

Also be nice to get out on the golf course once the weather improves.