Beyond the Limits - Page 6 - JP Fitness Forums

RacerBill · 09-13-2007, 01:38 PM

Thanks, everyone!

Quote:

Originally Posted by UConnJulie

How is the knee feeling? Still having behoozies? Glad to hear that your DL form is improving ... it's always nice to have someone to check it ...

It seems to be perfectly fine 95% of the time. Then every so often, usually as I'm turning, I'll feel a little "grab" in the knee... it's not really painful, just a little twinge that goes away quickly, but the lasting feeling is more just an uncomfortable tightness. I'm continuing to stretch it about 3 x daily, and I ice it once a day for 15-20 minutes.

I don't want to push it too quickly, but do you think bodyweight stuff -- squats, lunges -- would be okay at this point? Or keep off it?

Thanks for the expert advice. It's much appreciated!

Steve-O-68 · 09-13-2007, 01:55 PM

Have you had your knee looked at?

Aaaand... I do have a plan worked up for Sunday.

RacerBill · 09-13-2007, 02:27 PM

If it doesn't show improvement soon, I'll have it looked at. With my insurance, standard operating procedure would have the doc prescribe ice, rest and ibuprofen for at least a couple more weeks.

I'm still a little annoyed at the orthopedist who put me through the shoulder surgery, when I'm convinced that if I'd seen someone like Bill Hartman first, I probably would have been able to retrain the movement to correct the scapular function.

Should I be worried about puking on Sunday?

gregl515 · 09-13-2007, 02:40 PM

Sorry to pour a bucket of water on you but if standard treatment is rest, ibuprofen and ice, then you should comply. That means no BW squats, lunges, etc.

Steve-O-68 · 09-13-2007, 03:09 PM

Nah, we won't barf Sunday. May be hurting on Monday though!

RacerBill · 09-13-2007, 04:58 PM

Quote:

Originally Posted by gregl515

Sorry to pour a bucket of water on you but if standard treatment is rest, ibuprofen and ice, then you should comply. That means no BW squats, lunges, etc.

You definitely have a point, Greg. Thanks.

I suspect, though, that most of my problem is just instability, and strengthening the muscles around the joint will help more than just letting them atrophy. Wish I had a good enough crystal ball to tell me if I'm right, though...

RacerBill · 09-13-2007, 07:50 PM

Thursday, September 13, 2007

More mobility stuff. Same exercises as before, rearranged in different order to keep it from getting too boring.

Started abs fresh with front plank this time. 2 minutes. Yes!

Side: R = 1'30", L 1'27" I tried. I just couldn't hang on for those three seconds. My arm was numb.

Back extension: 1'30". Still some work to do.

Swiss ball hip extension, BW x 15 x 2

Triset (or three-element circuit) x 3:

Lat pull, 2" pause at bottom, 120 x 10

Scapular pushup, BW x 20

Cable press, 50 x 10 (each side)

Finished off with: front raise, 5 (each hand) x 10
lateral raise, 5 x 10
Scap plane extended raise, 5 x 10
(last one is pinky up, thumb down... not 100% sure if the terminology's right)

The triset and DB finish is basically the same moves as my shoulder therapy that I do at home with bands and light weights for higher reps.

RacerBill · 09-13-2007, 07:51 PM

Quote:

Originally Posted by Steve-O-68

Nah, we won't barf Sunday. May be hurting on Monday though!

Soreness is fine... been there, done that many times over. If I hurl, it's landing in your gym bag.

Steve-O-68 · 09-14-2007, 08:44 AM

Just don't go pulling a Danny on me and we'll be good.

UConnJulie · 09-14-2007, 12:24 PM

Quote:

Originally Posted by RacerBill

Thanks, everyone!

It seems to be perfectly fine 95% of the time. Then every so often, usually as I'm turning, I'll feel a little "grab" in the knee... it's not really painful, just a little twinge that goes away quickly, but the lasting feeling is more just an uncomfortable tightness. I'm continuing to stretch it about 3 x daily, and I ice it once a day for 15-20 minutes.

I don't want to push it too quickly, but do you think bodyweight stuff -- squats, lunges -- would be okay at this point? Or keep off it?

Thanks for the expert advice. It's much appreciated!

Hmmm ... depends upon where the pain is and what is causing it ... does it ever lock up or click? Does it swell? What's the flexibility of your quads like now (can you get your heel to your butt)? Where in your knee is the pain?

I wouldn't worry about what your doctor would or would not prescribe since most primary physicians don't know much about treating orthopedic injuries ...

RacerBill · 09-14-2007, 01:29 PM

Quote:

Originally Posted by UConnJulie

Hmmm ... depends upon where the pain is and what is causing it ... does it ever lock up or click?

It's never locked up. It's clicked and made other noises since I was around 23. I've never noticed any pain related to noise.

Quote:

Originally Posted by UConnJulie

Does it swell?

No.

Quote:

Originally Posted by UConnJulie

What's the flexibility of your quads like now (can you get your heel to your butt)?

Actually touching? No. There's about 2-3 inches between them. Maybe about a year ago I couldn't do a standing quad stretch (grabbing the ankle). I've been working on mobility since then, and have improved ROM. I've never had pain associated with the stretching I've done.

Quote:

Originally Posted by UConnJulie

Where in your knee is the pain?

Not much pain now. A few weeks ago, just below the patella, especially on the inside half. Now I occasionally feel a bit of tightness if I turn quickly and put torque on the knee, and I've noticed that some shoes are better than others. Stairs are fine. Mobility exercises where I'm on one knee feel fine when I stand up (which amounts to a lunge, doesn't it?). Standing after seated feels fine.

Quote:

Originally Posted by UConnJulie

I wouldn't worry about what your doctor would or would not prescribe since most primary physicians don't know much about treating orthopedic injuries ...

Yeah, that's been my experience. They'll say ice-rest-NSAIDs and if it goes away, great, if not, refer to someone else.

All in all, I feel pretty good right now. I'm not going to go out and try for a 1MR squat anytime soon, I'm totally NOT into running, and I've seen much improvement since the worst of it early last week. So I'm pretty optimistic things will get better and I can get back to regular training soon.

I certainly appreciate all your help, Julie. Thanks much! And please let me know if you see anything in what I report that concerns you.

UConnJulie · 09-14-2007, 08:42 PM

Nothing concerns me ... when you talk about twinges with pivoting it makes me question meniscus, but if you've not had it lock up, then I'm not worried ... most likely more of a patellar tendon/patellofemoral joint issue ... keep stretching ... try it in prone (on your belly) and use a towel or old necktie to stretch it trying to get it to your butt. I think it would be safe to add in some bodyweight squats and lunges (try static lunges/split squats first with a wide stance) keeping perfect form. 2 sets of 10-12 reps of each. See how it feels for 48-36 hours afterward. And we'll go from there. But keep stretching. And doing your mobility stuff. And the glute activation stuff. And the icing!!!

RacerBill · 09-15-2007, 08:15 PM

Much thanks, Julie. I'll definitely follow your advice.

UpNorth · 09-16-2007, 08:55 AM

Quote:

Originally Posted by RacerBill

All in all, I feel pretty good right now. I'm not going to go out and try for a 1MR squat anytime soon, I'm totally NOT into running, and I've seen much improvement since the worst of it early last week. So I'm pretty optimistic things will get better and I can get back to regular training soon.

Glad to read you're healing up nicely.

RacerBill · 09-16-2007, 12:23 PM

Quote:

Originally Posted by UpNorth

Glad to read you're healing up nicely.

Thanks, Jeff.

Wow... you didn't even take a shot at me for that "not into running" comment.

RacerBill · 09-16-2007, 01:00 PM

September 16, 2007

Worked out with Steve today, at 24HF. Nice gym, with the added attraction of a powerlifter floor show: huge guys doing insane benches in the 400-600 range.

Steve's plan is lots of glute work. Hence the title.

Warmup with mobility stuff.

Romanian Deadlifts: warmup with bar x 8
115 x 5
135 x 5
155 x 5
155 x 5
185 x 5

The hip mobility has made a world of difference on these. Steve said form looked good.

Attempted a glute ham raise. Not happening. So...

Back extension: bw x 8
25 x 5
25 x 8
35 x 5

Renegade rows (five reps per side each set)
5 x 5
10 x 5
15 x 5
These were fun. Never tried them before.

Lat pull
100 x 5
120 x 5
120 x 5
100 x 5
Experienced quite a rude awakening that 100 pounds on this machine feels like 140-160 at the Y machine. Form was breaking down by the third set, so I took the weight down and concentrated on pulling my shoulder blades together.

Bicep curls
20 x 8
25 x 6

Rope triceps pulldown
50 x 6
50 x 5

Treadmill, 5 mins @ 10% grade, about 2.7 mph.

Fun workout. I'll be sore tomorrow.