The Road to Recovery
Earlier this week I inflicted a fairly serious injury on myself, I hyperextended my left leg and fully dislocated my knee in the process. I was walking on some wet grass and on a slightly downhill section my knee partially dislocated as I was just about to make contact with my foot. So I landed flat on my face with my leg twisted up underneath me. It was fully dislocated by then and my ankle was resting under my hip.
This has happened quite a few times in the past but this was by far the worst it's ever been. All the ligaments in that knee have been torn for about 30 years, it's been reconstructed twice & it's had 3 other operations as well, so it's pretty well fucked.
I couldn't walk without crutches for a few days and for the last couple of days I've been getting around with a walking stick. Normally I can get it moving again in 2-3 days but this time it's taking a bit longer.
I don't have any health insurance & there's no way I'm going back to get fucked over by incompetent wannabes at a public hospital again (they were the ones who butchered it in the first place) so I've embarked on my own physiotherapy campaign.
So today's physio/training was mostly mobility work with a bit of upper body work.
Warmup
20 minutes of foam rolling
20 minutes of stretching + hotpacks
Training - 1st session
15 Km MTB ride, stopping every ten minutes or so to do pole squats. The pole squat is just holding a pole and letting my bodyweight slowly pull me down to regain some ROM in the injured knee. I had less than 90 deg ROM before I left & when I got home it had increased by about 10 degrees.
Partial TGU's - to the kneeling position
16kg- 1R,1L 20kg - 1R,1L 24kg 1R,1L
Floor presses
16kg- 8R,8L 20kg - 6R,6L 24kg 5R,5L
Diagonal pullovers
16kg- 8R,8L 20kg - 6R,6L 24kg 5R,5L
Straight pullovers
16kg- 8R,8L 20kg - 6R,6L 24kg 5R,5L
Pullups
10, 10, 10
OAC negatives
3R, 3L
118 reps total
Cooldown
10 minutes of stretching and then I wrapped my knee in a rag heavily soaked in Dit Da Jao which is a Chinese Win Chun linament.
2nd session
8 Km MTB bike ride
Wrapping in Dit Da Jao
Notes
It looks like I've done some nerve damage this time, I can't feel my foot and I've got pins and needles from my knee to my ankle. The bike rides & stretching helped a lot, I've got about 80% of the normal ROM back now. Hopefully in a few days I'll be able start some light lifting again.
