Adarq.org

Met with my surgeon today, so actually my MPFL is entirely gone (ligament that holds patella) and osteochondral fragment actually seems to have come from the patella.

Hopefully a date for surgery in the next few weeks. They're gonna try pin the fragment back where it came from it they can, if not just remove it and hope for the best. Chance of failure even if they do fix it back which would then need further surgery.

They're also gonna repair my MPFL whilst they're at it.

Recovery timeline depends on whether they fix the fragment back or not, if they do it's longer as to maximize chance of it working which means period of immobilisation - said begin running at 4 MONTHS! But this is the best chance of good long term outcome.

The patella cartilage is generally just a bit of a mess and may or may not cause problems down the line.

Pretty bummed have to say but can only take it day by day.

woof, all i can say is good luck, fingers crossed that everything goes as smoothly as possible.

Thanks man!

Had a lazy weekend, not sure what I've forgot to log

9/10/22
Ski erg 30m 6600m, side of my hand is shredded from the handle, I think most people use this for intervals rather than steady state, need to get gloves or smth

10/11/22
Chins 3 X 10
DB OHp SA 26kg 4R5L, 22kg 9R10L 1 X 10
Pullovers 24kg 2 X 12
Seated row 33kg X 2 X 12
Cable fly 11kg 2 X 12
Curls 22kg X 10R9L seated 16kg X 12
Tri 23kg X  10  (new Mach) 20kg X 15

Super sweaty getting warm here now, lost my liquid chalk...some more on the way expect to get a few extra reps out of anything grip dependent with it!

D4 post op, finally back at home (had to fly to another city for my surgery and stopped there for a few nights after to rest). Didn't really attempt any rehab until today as pain was pretty bad, weaned myself off tramadol/codeine today. Also got a pretty extensive supplement stack for recovery going.

Today did 3 X 10 straight leg raise, pretty damn sore and quads not really firing, mostly coming from hip flexor.

3x20 straight leg hip addiction
3 X 20 straight leg hip abduction
Some isometric hamstring contractions

Some work I getting to extension with a raised heel, not too far off I don't think. Flexion still pretty bad but early days and still pretty swollen. Icing as much as I can.

Have first physio apps Friday. Won't do much more than this till then. About to attempt my first shower lol.

Quad is completely off, arthrogenic muscle inhibition is pretty wild. Like my brain just isn't connected to my quad anymore. Just bought a therabody powerdot EMS - from the same brand as theragun. Seems legit, getting this quad firing is gonna be a massive part of rehab so hopefully it helps.

Return to the gym today

R leg > for the neuromuscular carry over to the contralateral side
RDL 16kg 3x10
Leg press 44kg 3 X 10
Leg ext 28kg 3 X 10
Leg curl 14kg 3 X 10
Calf raise 3 X 15

Left Leg gets the daily rehab routine which is currently
-NMS
-4 way straight leg raise (hip flex/ext/add/abd)
-quad contractions, very small ROM in terminal ext 100s of repsa day, some prone TKE and today started doing some standing banded TKE
-isometric hamstring work (graft from gracillis so taking it easy here)
-rom work heel slides/passive hangs

Started partial weight bearing today. Think my ROM is probably better than it has be since 9/9/22. Swelling and pain mostly under control now.

Sigh, I forgot how long all of this can be. I've had lots of chronic tendinitis and the like but its been 11 years since I dislocated my ankle which was the last big ordeal.


I had a dream about running the other day, got me I the hurts. Damn I wanna run, so frustrating.

i was gonna say, what about swimming? too soon for freestyle or even using a kickboard to keep it really steady?

16/12/22
Chins 10, 10, 7 +2, 5, 5
BP Mach 63kg 3 X 10
Db OHp 18kg 2 X 12
Face pull trx 2 X 15
Seated Curl 16kg 2 X 12
Tri pdown 20kg 2 X 15

18/12/22
SLRDL R 22kg 3 X 10
Leg press R 51kg 3 X 10
DL RDL 30kg 10, 40kg 8 gracillis pain yowwwch dropped (they,
used mt gracillis tendon for the graft) 30kg 10
Leg ext 35kg 3 X 10
Rev hyper (sb) 3 X 20
Calf raise 3 X 30

Weight bearing improving can kinda walk without crutches around the house but mostly using one, still getting on with physio on the daily.

27/12/22
SLRDL BW 3 X 10 R 24kg 3 X 10
R leg press 51kg 3 X 10
Leg ext 28kg 12, 2 X 10
Leg curl 14kg 3 X 12
hyper 3 X 12

28/12/22
Chins 10, 10, 7, 3
Db BP SA 34kg X 8, 30kg 10, 9
Inc BP 20kg 2 X 12
Seated row SA 26kg 2 X 12
Seates curls 16kg 2 X 12
Tris 21kg (new mach) 12, 10
Lateral raise 7kg 2 X 12