So…knee injury recovery is what you really want to read a series of posts on over the next few weeks, right? If you said “uhhh…no?”, you can skip to the bottom of this and future posts for the recap of other events of questionable interest. But I’ll try to make the recovery recaps at least semi-detailed for all the runners who answered “yes, useful/relatable topic”.
The knee stuff
If you missed my post update last week, I went to the walk-in clinic Monday and left with a diagnosis of probable LCL strain and a referral to a physical therapist. I was able to get in at a physical therapy office Wednesday, so I’ve already had two appoints so far. Plus two per week for the next couple weeks at least. The PT agreed it’s probably an LCL strain.
The first appointment was mainly diagnostics. In addition to the LCL strain (and possibly making me more susceptible thereto), my hip flexors/psoas are so tight it’s difficult to get into hip extension. Which is where you should be when pushing off the ground, both running and walking. I knew this area was tight, but I thought my stride was pretty average! The tightness also prevents my glute meds from activating properly. The PT prescribed your standard kneeling hip flexor stretch, as well as letting one leg dangle off a bed/couch – though this pulls at my LCL, so I’ve been using a yoga bolster under my hips instead.
At both appointments, the PT did some work on my LCL and connected areas using a metal scraper tool. I know there’s a name for this therapy, but I didn’t quite catch it when she told me – something starting with A. It’s an unpleasant feeling, but not really painful. Both times I was fine that day, but a bit sore the next. Friday she also worked on mobilizing my kneecap, which was completely immobile when we tested it Wednesday. I didn’t feel much here, including when the PT said my knee was popping loudly. It was reliably popping any time I moved it Saturday though.
The only exercise I’m cleared for currently is upper body and core strength, plus bridges and prone leg lifts for glute strengthening. I suggested pool running classes and was told I could do pool walking – but honestly, that’s not going to happen. I don’t enjoy any type of pool perambulation, so I need an instructor to force me to do things.
The other stuff
Between clinic/PT and lots of errands, I felt like I didn’t do much of note this week. But you gotta take care of all the little things that pile up sometime.
I did harvest all my green tomatoes, just in time for the most notable event of the week.
The forecast called for 1″ of snow. I’ve decided you can generally rely on the weather forecast to tell you whether it will snow, but not how much. The high temperatures will be around 60 most of this week, so this weekend was a brief interlude of winter to be followed shortly by lots of mud.
There was a trail race today that I had planned to run….clearly I didn’t. I couldn’t even volunteer at an aid station, since you had to hike to them. So I volunteered to help with packet pick up this morning. Wanna guess how many runners were wearing shorts?
Do you enjoy pool running/walking?
If you had to choose….trail running in snow or mud?