Swollen knee - skip legs this week? - JP Fitness Forums

tall_drinka_h20 · 01-27-2008, 01:01 AM

I smashed my knee open today, it's fine, but pretty swollen. I can walk okay, slowly, and get up and down stairs, but it is pretty uncomfortable. I have 2 weeks left in a 12 week program I have been working on (with great results) and really want to push through it... should I skip my 2 lower body workouts this week? I think I could manage squats, etc., but don't want to slow the healing process or make it worse. If I do skip it, should I replace those workouts with something? ARRRRGHHH!!!

tall_drinka_h20 · 01-27-2008, 01:02 AM

p.s. resting it elevated with ice every chance I can and hitting the ibuprofen.

J Stankowski · 01-27-2008, 02:13 PM

My general response to any injuries/limitations (perceived or real) is:

PFROMASTYCC

(I pronounce it 'FRAHM iss tyke' - the "P" is silent; like pneumonia)

I admit it's as ugly as an acronym can get. It stands for

Pain Free
Range Of Motion
And Speed
That You Can Control

It pretty much covers the bases of 'how many', 'how far', 'which exercise', etc...

So you may have to shorten your movements or eliminate some of 'em altogether, but I'm sure with a li'l creative thinking, you can find a way to still get something done.

-JS-

phit2at · 01-27-2008, 03:11 PM

I like that acronym! I sprained my wrist the other day I had to drop weight and drop the seated row all together until I heal. It's pretty frustrating!!!!!

Jean-Paul · 01-27-2008, 04:10 PM

I like that acronym too.

Obviously RICE is applicable too. Rest, Ice, Compression, Elevation (which it sounds like you're hitting), and Ithrow in an NSAID like Naproxyn Sodium for a couple of weeks as well.

J Stankowski · 01-27-2008, 05:28 PM

At Ryan Lee's first bootcamp, I sat down with Stephen Holt, Alwyn Cosgrove, Bill Hartman and tried to come up with a way to clean up "PFROMASTYCC".

I think AC might've come up with something for PROMOTE or PROMISE, but I still use the original!

If anyone has suggestions for another acronym that gets the message across, I'm all ears.

-JS-

UConnJulie · 01-27-2008, 06:11 PM

When you say "smashed my knee open" ummmm ... what exactly do you mean?

tall_drinka_h20 · 01-27-2008, 09:16 PM

fell on a bolt in a boat and have a cut about .5cm wide, not worthy of stitches, but right on the joint and keeps opening... the cut doesn't bother me, the bruising is what hurts, i have been icing for a day and it is doing ok... i had an upper body workout today, and tried a few squats with the bar before leaving the gym as a tester, it felt fine, but not sure it will be as easy with a load. think i will change my days off this week and take it easy.

tall_drinka_h20 · 01-27-2008, 09:18 PM

Thanks for the acronym, tested it out today at the gym...
You could shorten it a bit:
PFROMCS - change the last one to 'controllable speed'

UConnJulie · 01-28-2008, 06:37 AM

If you don't want to end up with a heck of a scar, you might want to avoid activities that bend it until it heals over (probably only a week-10 days). For hams do RDLs or pull throughs, for quads do some easy wall sits (only sit as far as you can without popping it open) or leg raises. It would only be for a few days, but if you don't let the skin heal, you could end up with an infection or a really nasty thick scar ...

tall_drinka_h20 · 01-29-2008, 10:38 PM

Thanks! Managed to get a leg routine in without any trauma to it, modified alot and took it easy... it actually felt good to stretch it out and challenge it a little. Have spaced out my days off and doing upper body stuff as well, so it will get a good rest... although, I have to stand alot for work which is not good. Will try to keep it elevated and iced.