LCL recovery, week 1

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?

 

 

Linking up with Meghan for week in review and Holly and Wendy for Weekly Wrap

Do you enjoy pool running/walking?

If you had to choose….trail running in snow or mud?

19 Comment

  1. Wow…that’s a lot of snow! I heard (and saw pics) of the snow we got on Friday…I was in NC for my race, so I didn’t get to experience the glory of it (that’s a sarcasm LOL). Gosh, I sure hope your hip starts to show signs of improvement.

    1. Hannah says: Reply

      The glory is almost gone now!

  2. Wendy says: Reply

    It’s just too soon for snow! Glad you warmed back up again.

    I think the therapy is called ASTYM– I thought it was Graston that you were doing, but that’s just a brand name for that kind of scraping. Who knew? Sounds painful no matter what you call it. I hope it works!
    Wendy recently posted…A Roll of the DiceMy Profile

    1. Hannah says: Reply

      Ah, I think that’s it!

  3. Farrah says: Reply

    I can’t believe it’s already snowed so much! x_x I never trust the weather forecast anymore–it’s usually full of lies.

    I really hope you recover soon and that PT helps a bunch! <3 :[
    Farrah recently posted…Choctoberfest 2018My Profile

    1. Hannah says: Reply

      Thank you!

  4. Snow!!! I’m so not ready for it. I’d like a little more Fall first, especially since it just got cooler.

    Hang in there with the PT. It’ll get better soon.

    1. Hannah says: Reply

      That’s what we’re getting now!

  5. I tore my ACL and MCL years back not fun at all! I hope your LCL is just a minor thing. Wow snow already??

    1. Hannah says: Reply

      It seems to be a strain not a tear, so that’s good at least.

  6. Jessie says: Reply

    We received snow in Minneapolis as well, though I missed it as I am on vacation…but saw plenty of pics on social media. Not quite as much snow as you though! But it looks so pretty 🙂 But I think October is a bit too soon, ha!
    Jessie recently posted…Weekly Recap: 14 Weeks Until the Houston MarathonMy Profile

    1. Hannah says: Reply

      October is normal here, though it is warm again now.

  7. I don’t think I would ever run on a trail with snow on it! Much too dangerous. Although my screw shoes last year were a real game changer for me.

    I think most runners actually enjoy running about other runners’ recovery efforts, because you never know when that info could come in handy.

    It sounds like you’re in good hands & I know you’re gonna come back even stronger!

    Here you can’t even trust the weather people on whether or not it will actually snow (which we haven’t seen yet, but of course we’re not in the mountains), much less the amount. Definitely a pet peeve!
    Judy @ Chocolaterunsjudy recently posted…Great Pumpkin 10k Race Recap 10/13/18My Profile

    1. Hannah says: Reply

      I generally feel more secure on snowy trails than snowy roads – though of course it depends on how much use both get.

  8. Wow! That is a lot of snow. I got an email from the ski slopes we visit in CO letting us know they had snow already. I hope the PT will have your knee healthy in short order. Oh, and there’s usually one or two crazies wearing shorts no matter what the temperature… Thanks for linking!

    1. Hannah says: Reply

      Yep, I saw 2 guys in shorts and I don’t think I saw all the runners.

  9. […] of the same as last week – I went to physical therapy and […]

  10. […] doing any exercises myself. In addition to working on my knee, the therapist worked on releasing my super tight hip flexors. I could tell a dramatic difference when I did my hip flexor stretches that night. Of course, then […]

  11. […] after 6+ miles of downhill. My left knee was feeling extremely stiff and sore by this point (strained, actually, but I couldn’t tell at the time), and I had to take short walk breaks to ease up on the knee […]

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