Author Topic: knee sprain  (Read 2313 times)

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tooslow

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knee sprain
« on: March 08, 2016, 08:38:52 pm »
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I was hoping it would heal up in a week with rest/ice. It's now been 2+ weeks and I still can't do anything past jogging without minor pain.. when I try, my knee just collapses (have to "limp"). Oh, and my doctor said it would take anywhere from 1-2 weeks. I've been on a stationary bike but any other tips for rehab/prehab?

LBSS

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Re: knee sprain
« Reply #1 on: March 09, 2016, 08:44:40 am »
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go see a physical therapist.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

tooslow

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Re: knee sprain
« Reply #2 on: March 09, 2016, 09:07:30 pm »
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go see a physical therapist.

Oh man. I was trying to avoid having to go because it's $60 a session. Lol. Thanks, guess I'll go see a physio then.

Is a physical therapist/physiotherapist the same thing?? I googled it and some say they are interchangeable while others say they're not.

LBSS

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Re: knee sprain
« Reply #3 on: March 10, 2016, 07:29:43 am »
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where do you live? and do you not have health insurance? in the US it should be covered by insurance.

no idea whether physiotherapist and physical therapist are different, nobody says the former here.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

tooslow

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Re: knee sprain
« Reply #4 on: March 10, 2016, 08:38:54 pm »
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where do you live? and do you not have health insurance? in the US it should be covered by insurance.

no idea whether physiotherapist and physical therapist are different, nobody says the former here.

I live in Canada.

LBSS

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Re: knee sprain
« Reply #5 on: March 11, 2016, 09:44:39 am »
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where do you live? and do you not have health insurance? in the US it should be covered by insurance.

no idea whether physiotherapist and physical therapist are different, nobody says the former here.

I live in Canada.

http://www.physiotherapy.ca/About-Physiotherapy/What-to-Expect?lang=en-ca

Quote
For many Canadians, health insurance providers cover all cost or a portion of the cost of physiotherapist care. Some extended health insurance plans may require a physician’s referral in order to reimburse you for physiotherapist service, but it’s not always necessary. Call your health insurance provider to confirm your level of coverage beforehand and to determine whether or not you require a physician referral for reimbursement.

right?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

tooslow

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Re: knee sprain
« Reply #6 on: March 11, 2016, 11:58:13 pm »
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Oh. Thanks. Going to book an appointment tomorrow.

ghettoracer

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Re: knee sprain
« Reply #7 on: June 21, 2016, 03:10:40 pm »
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how well have you recovered?  where was your knee pain exactly?  dealing with some pain under my left knee cap for couple of weeks.  just wondering how yours went.  i don't even remember remember injuring mine and deep down i'm afraid it's just wear and tear and father time catching up.  :(
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8