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Saw my physio today. Shoulder is good to go. Onto a maintenance plan now which is just to keep the joint loose and supple and gradually build back into things like dips etc. Pretty stoked about that.

Got him to have a look at my knee. He thinks I have a minor medial meniscus tear and some cartilage damage under the knee cap. No real treatment or further investigation required but main priority is to make quad/it band as supple as possible and loosen up calf as it's probably at an all time high of tightness. Need to avoid full compression of the joint, i.e. kneeling and sitting back on ankles which is exactly what I do all the time. It's the seating position we use in Hapkido which is the same as the Japanese seiza. If it gets worse (more pain and inflammation) I can get a scan with a view to a scope. Hoping like hell to avoid that.

Quote from: Coges on December 14, 2015, 11:22:16 pm

Saw my physio today. Shoulder is good to go. Onto a maintenance plan now which is just to keep the joint loose and supple and gradually build back into things like dips etc. Pretty stoked about that.

Got him to have a look at my knee. He thinks I have a minor medial meniscus tear and some cartilage damage under the knee cap. No real treatment or further investigation required but main priority is to make quad/it band as supple as possible and loosen up calf as it's probably at an all time high of tightness. Need to avoid full compression of the joint, i.e. kneeling and sitting back on ankles which is exactly what I do all the time. It's the seating position we use in Hapkido which is the same as the Japanese seiza. If it gets worse (more pain and inflammation) I can get a scan with a view to a scope. Hoping like hell to avoid that.

damn, sucks about the possible knee diagnosis. I can't sit back on my ankles for shit. When I was younger I couldn't either, we had to do it in Shotokan karate. Was so brutal, had to do it on this concrete floor and eventually I had osgood-schlatters (sp?), sucked so bad.

are they going to confirm the diagnosis with an MRI or something?

pc man!

Yeah I know. Bit of a shit but I don't think it's that bad. He gave me full licence to squat, deadlift, run, jump, etc. Knee doesn't currently hurt and there's only really minor inflammation. He said if both get worse he'll confirm via MRI. Otherwise just don't do anything stupid and make sure the muscles of the leg are nice and loose and I should be ok. Apparently only the outer layer of the meniscus can heal naturally and the inner 2 layers require surgical repair.

I'm actually not sure of what, if anything, I'll change. Obviously no sitting like that but everything else should be ok. Not sure whether to get knee sleeves now though. No idea if it actually makes any difference.

Haha yeah I have super tight feet and calves. Can sit back if top of feet are flat on ground but struggle with toes under.

Sorry bout the bad news The blue rehbands are the suggested sleeves to get, you can get them easily in australia now, think ironedge stock them. I have held off getting them until im strong enough (for my purpose of strong enough, i guess, 2xbw raw beltless squat, or between 160-180kg). Long term if im doing more squatting, even if it's just maintenance, i will prob use kneesleeves. Better they take a better than my knees! But yeah, in the mean time i would rather make my knees stronger than use sleeves, not sure if that's smart though.

Thanks mate.

This is the problem isn't it? I've always felt I'm a ways off using any of this kind of equipment and that I'm nowhere near strong enough. I may instead drop the weights and just focus on getting my squat mechanics straight as I still have knee cave at heavier weights. Once I get that sorted then maybe I can incorporate some external equipment.

Then again I may get them sooner than that. idk

I think the correct answer (but seldom followed) is to be always working on self improvement when it comes to form and imbalances and weaknesses. When i start doing TKEs and other band work, eg band resisted glute bridges, my squat form improved, esp stability at the bottom. Just seem to never to keep it up. Training time is limited/valuable and invariably something else takes precedence. I guess you have to be super dilligent and not compromise on it, if you're serious. Also chasing those lofty goals, ive always been chasing them, never got there, but if i had just stopped at least for a while to fix my weaknesses i would probably be a lot closer to the goals. But as always, easier to give this advice than heed it!

You're absolutely spot on! I think that's the right way to go about it. Like you said though diligence is a hard thing when there's so much competing for your time.

I agree about the goals too. If I can still train, fairly heavily and fix my issues at the same time then I'll no doubt make a heap more progress than I otherwise would have.

As positive as I felt yesterday about the knee I'm pretty bummed about it right now. Got up at 4.50am this morning and it was hurting a fair bit whilst I brushed my teeth so I went back to bed.

But enough of the sad stuff, it's time to move on.

Apparently if it's just the outer 3rd that's affected the recovery window is 6-8 weeks. This means it's not a bad time to happen right now. Xmas and all that.

So plan of attack:
1- lower the weights on front and back squats- like really low. maybe 60 FS & 80 BS idk
2- kill off any running/hapkido/sports of any kind
3- add in prehab/rehab/mobility/whatever movements for knee/hip/ankle region
4- more pos chain movements 2-3 times per week (back ext, leg curls, etc)
5- get a massage or two
6- get another assessment done. Have spoken to a guy I will see but can't get in till early Jan due to work schedule.

Suggestions on any of the above are more than welcome.

*Edit- maybe adding in more focus on chins and reintroducing dips in the next 8 weeks. Wouldn't mind getting some upper body going on.

sorry to hear about the knee man - looks like you're being pretty sensible about it though. hope your upcoming assesment goes well!

19/12/15

Got up nice and early and hit the gym to get it out of the way. Did a whole bunch of different stuff. Felt really out of order though.
Did chins, dips, RDLs, handstands, front lever practice, KB oh farmers walks, incline bench, tricep band pushdowns, bb curls and back extensions. Felt good to finally get back in there though.

21/12/15

This knee injury has knocked me around a fair bit. I feel so normal at times and then I have decent amounts of pain through the knee, calf and hamstring reminding me of what's going on. I'm not normally one to get down over this stuff but I think it's worse cause I was getting my shit together more than usual and then it happened. Got to move on though. Have booked in an MRI for tomorrow and should get the results by Thursday (Xmas eve). Need to still get on with it and at least work on what I can work on.