Knee Injury - wanting to return to the gym

[untainted9]

Hello,

I was referred to this forum as well as NROL by my friend and a fellow member, Tranceparent. I am trying to understand the problem I am having with my left knee so that I can be more confident of working out in general.

I injured my left knee playing intramural basketball in September 07. I didnt think it was a big deal because after I rested and iced the knee, I seem to be able to walk and run without a problem. However in November 07, I began to start feeling pain when I was on the treadmill and/or when my knee was 'cold'

The pain seemed to originate from between the knee cap and the tibia.

I went to Sri Lanka in Jan 08 (my home country) where I had it looked at. It was determined that I had a micro-tear to the meniscus and I had orthoscopic surgery done to shave some cartiledge off.

My knee seemingly recovered well - but come May 08, the familar pain from between the knee cap and the tibia returned. This time however if I warmed up the knee and did my stretching, the pain would go away during the work out.

However on random days, it could hurt again whilst the knee was 'cold'.

I did visit the school's physio who said it could be tendonitis - but even after resting the knee, the pain would return randomly.

I have been very hesistant to commit myself to working out because I dont want to aggravate this further. However I have gained weight in the past year.. and I want to get back in shape.

So please help me out.

[Aoife]

Well, firstly, weightloss is about diet, not workout. So dial that in and eat less than you expend, and you'll be on your way.
Your workouts also don't have to wait till you get help with the knee/figure it out… since there's plenty to do that can not involve the knee.

But, welcome, and hopefully someone better able to advise with your actual problem will come along shortly.

[Aoife]

I'm answering you here and not in pm so that if someone disagrees with what I'm saying they can speak up.

you asked:

Can you direct me to some of these workouts that do not involve my knee? So I can get started until I figure out the problem with my knee.

Basically I'd say do upper body work, and whatever lower body stuff won't bother the knee.
So, bench and rows and pullups and shoulder presses… that kind of stuff for upper.
Lower you can potentially do Romanian deadlifts for a weighted workout, and also work with some unweighted stuff like physioball leg curls, glute bridging, and if you can manage it some bodyweight squats.

Also be sure to just maintain a decent level of activity throughout the day. You'll be burning more calories those 23 hours you're not working out than you are that 1 in the gym.

You may want to look at some physical therapy for your knee, they could potentially help you out there. (assuming it's an option for you, of course)

[Cloud9Fitness]

A differential diagnosis for your symptoms includes infrapatellar bursitis, patellar tendonitis, mild osteoarthritis, and inflammation of the medial/odd facets of the patella and medial retinacular tissue. The last option is more common in young recreational athletes than the previous three. Other structures may be involved, but you did not mentions clicks or instability. The bursitis and tendonitis benefit from rest, scheduled anti-inflammatories monitored by your school physician, and appropriate training technique. Your physician may also entertain steroid shots of bursa sac removal if the pain worsens. The osteoarthritis is a possibility with the history of partial meniscectomy and pain that is worse when the knee is ‘cold’. This will have to be treated with anti inflammatories and proper knee mechanics (discussed next).

The inflammation of the facets of the patella and retinacular tissue is related to mal-tracking of the knee-cap during gait or jumping. This may occur if you have excessive inward collapse of your knees (knock-knee) when you land from a jump/run or if you have a relatively tight iliotibial band. To improve the risk of inward knee collapse (knee going inward beyond the big toe) you can strengthen your hip ABductors with lateral walking using a theraband for resistance. I would avoid seated ABduction machines. Collapse of the knee is also influenced by movement of the tibia and foot. Flat feet when you jump may be problematic. Simple orthotics can artificially attenuate this from occurring (Be aware that orthotics do not work for everyone. Some people find them uncomfortable. Since they artificially improve things, I suggest disposing of them if you find them causing foot pain). Iliotibial band stretches can be performed in conjunction with iliotibial band foam rolling to improve that possible cause. Work with your school’s physicians and athletic trainers for a full assessment and training tips.