Injuries, Uncategorized
June 5th- 3 months, 4 days ago. {Update: almost 4 years ago now}. Three miles into the woods at Algonkian Regional Park. The dull pain that I’d felt in my knee on my last few runs struck again- and struck hard. It didn’t take long for the pain to kick into high gear.
I knew I needed to stop running. But when you’re 3 miles into an out-and-back 6 mile course that lead you down a single path in the Virginia woods, where do you stop?
I quickly discovered it hurt more to walk than it did to run, so I kept running. {Although at this point I felt like I’d finish faster if I crawled….}
Immediately after the run my knee was ok- sore, but manageable. But by the time I got home from the race, I knew I had just done some serious damage. {I was right.}
After icing & resting for a week, I still couldn’t walk. There would be no miraculous recovery- it was time to go to the doctor.
Endless x-rays and an MRI later, I learned I had iliotibial band friction syndrome, patellofemoral pain syndrome, swollen knee fat pads, and misaligned tracking of the patella. {This was good news compared to the initial diagnosis of a torn meniscus, which meant knee surgery.}
{And judging by a new set of x-rays, I also have chondromalacia/early arthritis, and severely tilted patellas- & my “good” knee looks worse than my bad knee. Fun.}
Several rounds of physical therapy, anti-inflammatory drugs, and more resting & icing ensued. Along with several snazzy new taping styles:
I still couldn’t run.
Yesterday was my “final” follow up appointment. The one the doctor scheduled to make sure I was back on my feet & running again.
When he saw I wasn’t, his reaction: “Well, WHY aren’t you better yet?” Umm I don’t know doc, isn’t that your job?
One of the things the doctor had prescribed in physical therapy was iontopheresis: which uses ultrasound to drive cortisone deep into the joint. The PT had other ideas and never did the treatment.
An internal office showdown ensued. {Hello, you work for the same company, in the same building- can’t you guys talk?!}
The doc decided I had to have the cortisone as a last ditch effort. Of course I’m thinking, great more PT. But he said he’d do it today- awesome, one less visit for me!
Then the nurse came in and pulled out two giant syringes with long exposed needles- and just left them on the counter haunting me for the next 20 minutes. They didn’t mean iontopheresis- they meant cortisone injections.
To skip the details, those things HURT. {I did get complemented on my strength of dealing with the pain. I should have gotten a frickin gold star!}
So then I was sent home to let the cortisone do it’s thing along with some stronger anti-inflammatory creams and instructions to come back in another month.
No improvement by next month? Back to that surgery option.
{On a side note, I reacted to the cortisone and have since felt like I’ve packed an entire 2 weeks of the flu into a single 24 hours.}
I’ve already been sidelined for the 2 races I was most looking forward to this year: Iron Girl & 36 North…
So here’s to hoping the cortisone does the trick… adios fall race season. <– spoiler alert. None of this worked. Updated: March 2014
You can follow the “highlights” of my knee injury here:
A Restless Month- MRI Time
And the Verdict Is…
All About IT Bands
Hurts So Good- PT Starts
Adding to the Diagnosis
An Attempt with Kinesiotaping
Trying McConnell Taping
The missing triathlons: More Than a Tri & The Post in Which I Admit Defeat
Have you had a running or sports injury? Are you back to running?
Injuries
Try McConnell taping instead.
Always, and I mean always, advocate for yourself when it comes to health.
Like I mentioned the other day, I know my IT band is linked to my knee problems, but I really truly felt there was something else going on in my knee that was contributing to the problems.
After repeatedly expressing my concerns at physical therapy, the athletic trainer took a closer look at my knee. Apparently my kneecaps are “medially” situated- meaning they rest on the inside of my knee. I think this is fine. But when I flex my quad (which is one of my main PT exercises), my patella pulls laterally (aka outside). This, it seems, is bad.
Building up my quad should help control this, but because the patella’s moving, I’m having trouble strengthening it properly.
Enter taping attempting number two.
The kinesiotaping I had a few weeks ago was a major flop. Today, the trainer tried a different taping technique: McConnell taping.
The white tape is just there to protect my skin. The tan tape is pulling my kneecap from the outside of my knee towards the inside.
It looks pointless.
But folks, I think we’re on to something.
I didn’t realize how much it bothered my knee to walk through a full range of motion until I had the tape on- I kept waiting for that familiar twinge of pain with each step, but it didn’t come. Woohooo!
Now, I’ve only had it on for about an hour, but I’m hopeful. YAY!
Anyways, packing tips coming up in the next post- I thought it was only right that I actually pack before posting my tips. Tip 1: don’t try to pack with the power out. 😉
Injuries
PT was a bit of a disappointment this morning. The trainer said I was making good progress and could tell I was being a good patient at home (which is good!), so all I did this morning was some foam rolling and 10 more minutes on the elliptical. What?! No “massage”?! 🙁
All I could think was, “Oh come on!” I can do that stuff at home- I am doing that stuff at home! But oh well, at least it was because I was doing well. I did convince the trainer to tape me up like she promised though.
Check out the new style I’m rocking:
Kinesiology taping can be used for support, but also for “fascia control”. The way I’m taped right now is to help (hopefully) loosen the band- not to support my knee. My IT band is taped in an “m” shape- the parts of the band between the m-humps are what the tape is targeting. As the tape recoils, it should help loosen the band of fascia- hence “fascia control”.
The athletic trainer isn’t sure whether it will do anything or not for me, but I’m willing to give anything a try!
Tips for taping:
– No lotions or potions on your skin!
– Warm up the area first- the trainer had me elliptical to get the blood flowing and warm up my leg. (Is elliptical a verb?)
– Once the tape is applied, rub gently to warm. (The adhesive is heat-activated.) After initial taping, don’t apply heat (ice is ok).
– Don’t get it wet for at least 45 minutes.
– When taking it off- completely saturate it with water or coat it in olive oil to help loosen the adhesive. The longer it’s on, the harder it’ll be to get off.
– You can leave it on for 3-5 days, but if it irritates your skin or hurts, take it off.
Ever used kinesio tape?! I’m looking forward to trying tape for knee support once I get more active. 🙂
Breakfast
I found a use for overly-dense homemade buns…..
Peanut butter & jelly!!! These buns are perfect for soaking up the jelly but not getting soggy 🙂
Nothing like a classic pb&j for breakfast. That sandwich probably literally weighed half a pound. Lesson learned: let dough rise before baking.
Sure sticks to the roof of your mouth! Good thing I had a nice mug of coffee to wash it down.
Coconut milk doesn’t froth up when you shake it the same way regular milk does, so I’ve gone back to using my Senseo to get a semi-frothy coffee. (It’s one of those individual coffee makers. I love it.)
Gotta keep this short because I’m off to…
my 1st physical therapy appointment!!!! YAY!!!
I’ve never looked forward to an appointment so much- I hope it’s helpful! I’m supposed to get fitted for orthotics (which I’m still wary of) and then start the PT.
Have you had physical therapy before? Did you find it helpful? I had it for my hips when I was a teenager. I don’t remember much about it except for the electric-shock-like machine that I thought felt amazing (which is a little sadistic, no?).
Have a great day!!
