Injury/Rehab Injury/Niggle Management - w/ cptkirk

[kaiserchief13]

I've torn my lateral meniscus on my right knee, and I've had physio for about 3-4 months now and the pain has gotten better, however it's still not gone. Do you think physio will not fix it or should I continue doing physio? If yes for how long?

 

[Aeglos]

I've torn my lateral meniscus on my right knee, and I've had physio for about 3-4 months now and the pain has gotten better, however it's still not gone. Do you think physio will not fix it or should I continue doing physio? If yes for how long?

No practitioner can necessarily take away your pain (except perhaps a GP who over prescribes painkillers).
Physio is mainly about helping you restore function and guiding you while your body heals itself.
If you’ve got full function then physio isn’t likely to aid much more unless your current one has missed a bunch of triggers or contributing factors.

 

[kaiserchief13]

No practitioner can necessarily take away your pain (except perhaps a GP who over prescribes painkillers).
Physio is mainly about helping you restore function and guiding you while your body heals itself.
If you’ve got full function then physio isn’t likely to aid much more unless your current one has missed a bunch of triggers or contributing factors.

So muscles are good but can't put any impact through the knee e.g. running or pain comes. What would you suggest?

 

[Aeglos]

So muscles are good but can't put any impact through the knee e.g. running or pain comes. What would you suggest?

I’d probably look at getting a second opinion from a Sports Physician tbh

 

[Jimmybob]

Wondering what some 100% safe, non spinal compressing weight excercises are for someone that’s had a microdiscectomy on l5/s1? Obviously most compounds (military, dl etc) are out of the question, but even standing and doing curls compresses the spine a bit. Thinking even seated curls would compress the spine.

Will ask the physio but wondering if there’s any obvious ones I could do from home other than just core strengthening excercises.

For instance, how would I work traps without compressing? Pull ups are all I can think of, but they only go so far before needing a weighted belt and mainly work the lower trap anyway

My entire back from top to bottom needs a LOT more muscle as I have neglected it for almost 2 years now from fear of reinjuring.

 

[Aeglos]

Wondering what some 100% safe, non spinal compressing weight excercises are for someone that’s had a microdiscectomy on l5/s1? Obviously most compounds (military, dl etc) are out of the question, but even standing and doing curls compresses the spine a bit. Thinking even seated curls would compress the spine.

Will ask the physio but wondering if there’s any obvious ones I could do from home other than just core strengthening excercises.

For instance, how would I work traps without compressing? Pull ups are all I can think of, but they only go so far before needing a weighted belt and mainly work the lower trap anyway

My entire back from top to bottom needs a LOT more muscle as I have neglected it for almost 2 years now from fear of reinjuring.

How long ago was the operation?

 

[Jimmybob]

How long ago was the operation?

Jan 20 2017. Fully recovered apart from bulging the same disc approx jan this year but I’d say it’s 90% recovered since that again. Also, im 25

 

[Aeglos]

Jan 20 2017. Fully recovered apart from bulging the same disc approx jan this year but I’d say it’s 90% recovered since that again. Also, im 25

In the majority of cases following microdiscectomy you can return to full activity after 4 weeks.
It will sound somewhat counter intuitive but at some stage you’ll need to start exposing your spine to compressive and shear forces to create a bit of a “strength buffer” to reduce injury risk during day to day activities.
As Andreo Spina says “you will always regret not training the position that you got injured in.”

 

[Aeglos]

Had a cortisone with hydrodilatation into my ankle this morning to try and get a bit of mobility back (my knee to wall ankle mobility test is 10cm on the left and 4-5cm on the right after my injury).
Hurt more than my original injury and apart from being really badly winded was just about the most unpleasant thing I’ve ever experienced.
The hydrodilatation is literally just injecting saline solution into the joint capsule to try and stretch it. Felt like my ankle was going to explode, and I always have a weird blood pressure change when I get injections which didn’t help either along with being sick.
What I gather the aim is, is to increase the space between the tib/fib (shin) and talar (foot bone that articulates with the shin) to allow it to slide back more

 

[Bazzar]

Just had my second high tibial osteotomy in 8 weeks and the recovery pain is unbelievable. Just wondering if anyone else has gone through similar opp

 

[Andre]

Wondering what some 100% safe, non spinal compressing weight excercises are for someone that’s had a microdiscectomy on l5/s1? Obviously most compounds (military, dl etc) are out of the question, but even standing and doing curls compresses the spine a bit. Thinking even seated curls would compress the spine.

Will ask the physio but wondering if there’s any obvious ones I could do from home other than just core strengthening excercises.

For instance, how would I work traps without compressing? Pull ups are all I can think of, but they only go so far before needing a weighted belt and mainly work the lower trap anyway

My entire back from top to bottom needs a LOT more muscle as I have neglected it for almost 2 years now from fear of reinjuring.

If you can do a bunch of pull ups, then start working towards doing muscle ups as well. Doing more then 2 or 3 and you’ve reached a good level of strength (and they do look bad ass doing them).

The other one to try is handstands and then towards hand stand push ups. Military press aggravates my bulging disc so I do handstands and am working towards hand stand push ups. Doesn’t have the loading through the spine, but you’re (approximately) doing a body weight military press upside down if you can do a HSPU, which isn’t a bad level of strength.

 

[Damon_3388]

Had a cortisone with hydrodilatation into my ankle this morning to try and get a bit of mobility back (my knee to wall ankle mobility test is 10cm on the left and 4-5cm on the right after my injury).
Hurt more than my original injury and apart from being really badly winded was just about the most unpleasant thing I’ve ever experienced.
The hydrodilatation is literally just injecting saline solution into the joint capsule to try and stretch it. Felt like my ankle was going to explode, and I always have a weird blood pressure change when I get injections which didn’t help either along with being sick.
What I gather the aim is, is to increase the space between the tib/fib (shin) and talar (foot bone that articulates with the shin) to allow it to slide back more
View attachment 550713

Thought of having a chiropractor adjust your foot and ankle?

 

[Aeglos]

Thought of having a chiropractor adjust your foot and ankle?

Might help for a few days but unlikely to have any lasting effects beyond that.
I’ve had low grade/amplitude mobilisations done and it did nothing whatsoever.
So far the only thing that has helped has been the jab (got 2-3cm of dorsiflexion back that I’ve maintained) and lymphatic drainage massage, which got me back to close to pre-injury dorsiflexion but then 24 hours later it was back to where it was before (making me skeptical of any passive/manual therapies having a lasting effect).

 

[Jimmybob]

If you can do a bunch of pull ups, then start working towards doing muscle ups as well. Doing more then 2 or 3 and you’ve reached a good level of strength (and they do look bad ass doing them).

The other one to try is handstands and then towards hand stand push ups. Military press aggravates my bulging disc so I do handstands and am working towards hand stand push ups. Doesn’t have the loading through the spine, but you’re (approximately) doing a body weight military press upside down if you can do a HSPU, which isn’t a bad level of strength.

I had a pull up bar that I used to use all the time pre injury/surgery. I tried using post op which really hurt when I’d pull myself off the ground, so I stopped using it. No idea where it went, so I’ll have to go buy a new one and get back into it.

Bit scared to try and hand stand even though I’m pretty much fully recovered. I’ll have to figure out a way to ease into a handstand without putting too much stress on my back when ‘throwing’ myself forward and up onto my hands (even against a wall)

Cheers for the tips

 

[showdownhero]

Seem to have developed some tennis elbow type issues with my extensor carpi ulnaris from all the squatting and benching I've been doing. Issues only flare up when I'm lifting (so not impacting everyday life) which is good.

Doing some reading on "squatters elbow" on some powerlifting pages and the best ways to fix it seem to be taking a break and doing some light weight 20 rep bicep curls to help repair the damaged muscles

 

[Bobby P]

Think I tweaked my lower back at the very top of deadlifts yesterday. I have been having lower back issues lately (never had anything before and I don't think they started being deadlift related. It actually stated with a click when I was brushing my teeth.... getting old!). I have been deadlifting for years without issue. Today I can't tell if its just muscle soreness or something else. Definitely felt something twinge at the top the lift though.

 

[Contra Mundum]

Think I tweaked my lower back at the very top of deadlifts yesterday. I have been having lower back issues lately (never had anything before and I don't think they started being deadlift related. It actually stated with a click when I was brushing my teeth.... getting old!). I have been deadlifting for years without issue. Today I can't tell if its just muscle soreness or something else. Definitely felt something twinge at the top the lift though.

I have tweaked a nerve in my lower back. I have been to the gym only four times in the last month - which is killing me. Gone to the physio and its improving but not going away. I know as a fifty five year old injuries are par for the course but this has been very persistent. Anyway patience I suppose but I just about reached double body weight deadlifts before I injured myself

 

[Bobby P]

I have tweaked a nerve in my lower back. I have been to the gym only four times in the last month - which is killing me. Gone to the physio and its improving but not going away. I know as a fifty five year old injuries are par for the course but this has been very persistent. Anyway patience I suppose but I just about reached double body weight deadlifts before I injured myself

It is brutal. I know the feeling mate.

I'm guessing mine was muscle based in the end. I was complaining about it so much while on a short trip in Sydney that my wife told me to get a massage to see if it would help. Ended up in a thai place and the woman walked on my back for 30 minutes. It almost killed me at the time. Woke up the next day and have not had pain since... *touch wood* some sort of miracle Jesus feet.

 

[SHAKESPEARE]

My neck/shoulder is now ****ed.

I am thinking about just going to the gym and dealing with the pain after

 

[Not Important]

Thought of having a chiropractor adjust your foot and ankle?

never been keen on chiropractors.

 

[Aeglos]

never been keen on chiropractors.

The problem is that unless you know the practitioner in question you have no idea whether you’re going to get a more modern, evidence based practitioner or some charlatan who’ll demand you see him once a fortnight for the rest of your life

 

[EasternTiger]

My neck/shoulder is now ******.

I am thinking about just going to the gym and dealing with the pain after

Go to the pet store and get a tub of this.

You can get it online, but I just go to petbarn and tell them I saw it on the internet for $20, and the girl at the counter knows me now and price matches. Usually retails for $42.

This means I can train even though shoulders knees and bones, knees and bones! no longer actually function.

Inb4 but ET you are not a horse.

 

[SHAKESPEARE]

Go to the pet store and get a tub of this.

You can get it online, but I just go to petbarn and tell them I saw it on the internet for $20, and the girl at the counter knows me now and price matches. Usually retails for $42.

This means I can train even though shoulders knees and bones, knees and bones! no longer actually function.

Inb4 but ET you are not a horse.

Nice.

This ****ing neck and shoulder need it bad.

 

[mcgarnacle]

Nice.

This ******* neck and shoulder need it bad.

seems like every second person has a neck/upper back/shoulder issue. it's the NEW normal, but it shouldn't be.

mate, I'd suggest treating the underlying cause. Neck and shoulders normally have a common culprit - posture. and then we overload these structures which aren't in alignment, building strength upon dysfunction.

every inch that your head is forward of correct alignment adds an extra 5kg to the weight of your head that your neck and upper back need to handle. so just imagine the daily strain poor posture is putting upon these structures daily.

 

[SHAKESPEARE]

seems like every second person has a neck/upper back/shoulder issue. it's the NEW normal, but it shouldn't be.

mate, I'd suggest treating the underlying cause. Neck and shoulders normally have a common culprit - posture. and then we overload these structures which aren't in alignment, building strength upon dysfunction.

every inch that your head is forward of correct alignment adds an extra 5kg to the weight of your head that your neck and upper back need to handle. so just imagine the daily strain poor posture is putting upon these structures daily.

My posture is hunched and terrible. I thought it was an underlying factor, or the main reason why this was happening