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Post by Dackpt on Aug 18, 2004 22:09:38 GMT
Please take a seat at the clinic.
This area is here for you to discuss injuries (PK or non PK related), and training methods, relative to getting fit for PK. Any ideas and comments are welcome. If you've got a bullet proof training regime or diet plan, share it on here. I know some of the visitors to this forum are up to their neck in qualifications and I’m sure a lot of useful information will be posted in here.
DackPT
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Post by Dackpt on Aug 23, 2004 22:49:34 GMT
Try and get back to the doctor and tell them the situation if you are doing sport and its affecting you.
It’s very hard to treat an injury like this. What they seem to be talking about is the meniscus in the knee (knee cartilage). It looks like a gum shield and is about the same size and texture and does the same kind of job. It stops friction in the knee so the bones don’t wear each other down, and it acts as a shock absorber for the knee.
The problem with cartilage is that it has little blood supply so when it’s damaged, the healing portion of the blood can’t get to the injured area (torn) and do its job as apposed to scar-tissue forming when you cut your arm.
This means that to put it right, the only remedy is surgery to clip away the flap of torn meniscus to stop further tearing. In extreme cases it can be replaced. The more the knee is used, the more it will try to tear the torn portion.
If the pain continues, make sure you see the doctor.
In the mean time, use the strengthening methods as described in the reply to the first post of this thread. It should strengthen the muscles around the knee without causing too much friction within the knee joint. If you do have to have surgery, this will make sure you still have enough muscle around your knee after your muscles have atrophied (partially wasted away) to start your rehab sooner.
If it is painful, use hot and cold treatment to take away the pain. (Ice for 10 mins and heat pack for 10 and alternate). This as the only type of injury (Avascular) when you should use this type of treatment and it will only take the pain away, not heal.
It should take between 2-6 weeks to get back to normal activity depending on the severity of the tear.
It may sound serious with surgery but I have friends who play rugby who recover really well after this injury.
If the doctor thinks it may be something else after further evaluation. Just post on here and I’ll see what advice I can give.
DackPT
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Post by Dackpt on Aug 18, 2004 18:11:18 GMT
Have you had an MRI scan on it? At worst cases, the bursa can just be removed, but if its not stopping you PK there should be no need. still would advise to ice after you PK just to minimise inflamation and continuing to stretch wont make it any worse.
DackPT
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Post by Dackpt on Aug 18, 2004 17:12:17 GMT
As with most injuries around that area, remember R.I.C.E
Rest Ice Compresion Elevation.
You should refrain from PKing or any similar type of activity untill your symptoms subside completely. Starting again too soon will just bring it back.
Ice it as often as you can at around 10-12 minutes at a time- every 2 hours.
If you can, get a tubi-grib from the chemist or the Doc. to compress it. leave it on thoughout the day but take it off when icing.
When your watching telly or icing, keep your knee above the level of your heart.
Dont ice and compress at the same time because this reduces the blood flow to the area a little too much.
If theres no change after 1 week see the doctor again. He may need to aspirate it (suck out the fluid from the bursa).
It should be fine though after 1 week if you keep up self treatment.
When your back training, you'll need to work some flexability into your quads. on the main ukpka site, there will be some PNF stretches coming that will be perfect for developing flexability. If there not up by the time your ready, static stretches for the quads will do the job. For best results, stretch whenever you have free time, theres no such thing as too much stretching(for development).
Did you fall on it or has it gradually come on?
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Post by Dackpt on Aug 13, 2004 22:56:11 GMT
If it is miniscus (knee cartilage, forget about the spelling, it's too late 4 me), it'll probably mean surgery. Dont dispare though, these days its as quick to recover from your knee been key-holed as a decent (use the word losely) tear. Stick to what the physio says and you should be fine. If they dont give you regular physio sessions, consider booking into 1. it'll be worth the money.
DackPT
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Post by Dackpt on Aug 4, 2004 15:40:11 GMT
The movement is fractional but is causes enough friction to cause problems.
The treatment is more or less the same, whatever the injury.
keep doing your stretching as often as you can, watching telly or whenever. This relieves some of the pressure the muscles are exerting on the knee cap. Do this for a week as often as you can. (quads and hams)
after a week (or when you notice that your flexibility has improved) sit on a chair or the end of the bed with your knees bent. Then straighten your legs so your sitting in an L shape and squeeze the muscles (quads) as hard as you can (trying to push your legs super straight) and hold the squeeze for 5 seconds and let your feet down. repeat 8 times then have a 2-3 min rest to complete one set. then repeat for 2 more sets.
For your hamstrings, sit on a bed in the same starting position as before and pull your heels against the bed, trying to bend your legs further. Your feet or body shouldn’t move but your muscles should still be squeezing as hard as they can. Again hold for 5 secs, 8 of them and 3 sets.
Do this every other day for 2 weeks but continue to stretch as often as you can still.
(This strengthening uses the muscles but because there’s very little movement (isometric) it shouldn’t irritate the area, which would cause it to inflame again, if it does inflame, ice immediately)
After you've done this, let me know on here and I’ll give you some stuff to progress to.
Hope it helps
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Post by Dackpt on Aug 3, 2004 13:04:51 GMT
The problem itself seems to be a patella (kneecap) tracking problem but i cant be sure without getting my hands on it. When your knee bends, the knee cap drifts from one side to the other. Could cause future problems if it is the case. After the inflamation has gone down you can begin stretching and strengthening, Specifically the Vastus medialis oblique (VMO) which pulls the patella in line.
Do you have any use of any gym equipment?
(If you look at the 'stregth conditioning' section, soon there will be some ideal stretching for your problem. For now, use the static stretches in the 'stretches' section of ukpka. Stretch hamstrings and quads)
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Post by Dackpt on Aug 3, 2004 12:50:16 GMT
First things first, when theres any inflamation, your first priority should be to ice it around the area. A bag of peas should do the job, hold them on the area for around 10-12 minutes. wait 2 hours and do the same again, and as many times as you can throughout the day. Try elevating it (above your heart) when watchin telly or such. If you can get some tubi grip to compress it the rest of the day, it would help. However, dont compress and ice at the same time because it will reduce the bloodflow a little too much.
Also, dont rely on Freeze Sprays instead of ice, they may take the pain away for a moment but the cold needs to get deep into the area, sprays only cool the surface.
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