Dealing with chronic injuries...

[Cuda1447]

I'm not sure if any one here will be able to give me some good guidance, but its worth a shot.

I'm fairly active. I play soccer twice a week. I play in a baseball league one night a week. I do some running and from time to time some swimming. I'm decently fit, but not near the shape I'd like to be in.

My biggest problem right now (aside from a shitty diet, working on that though) is my injuries. In particular my knee injuries. I've had my right knee scoped twice when I was a teenager, had severe cartilage damage and meniscus tears. When I was 21 I had a complete ACL tear and reconstructive surgery. The ACL is fine, but the knee is jacked. I get tons of clicking and joint pain. After really working the legs I get instability and sharp joint pains. Its basically just sore as fuck almost all the time. This hinders my roadwork and makes me not want to work out or run on my 'days off'.

To make matters worse, I think I favored my right knee all these years and really wore down my left knee. On top of normal wear and tear I had a nasty kissing contusion injury about 2 years ago. That has since healed, but I still get some soreness in that left knee as well. The pain is no where near the right knee's pain, but its enough to aggravate me.


So, I'm really looking for ways to minimize this pain, work past it or work around it. I'm open to any and all suggestions, with the exception of to stop being active.

A few ideas I've had, but unsure as to their efficacy.

1. Yoga. Perhaps the increased flexibility in my muscle groups will help with joint stability and pain?

2. Avoiding any high impact exercises. Switching to biking and swimming instead of running. I am worried I will lose the running endurance that I need for soccer though. I'd also like to get involved with some 5k's and/or 10k's but the joints just won't sustain it right now.

3. Weight training. Maybe I can just strengthen the muscles in the legs and this will help?


Outside of this, I'm not really to sure what else I can try. Does anyone else deal with anything like this? Any suggestions?

 

[highland145]

ACL reconstruction, 1980
Torn meniscus 1984, 1985
I haven't run/racquet ball since(damn, I loved r-ball). No weights..causes swelling/pain. No side to side stability. 21 years old at the time. 48 now.

Today, bike/elliptical, spinning vs pedal pushing. 6-8 fish oil/day have really decreased my knee joint pain.

Soccer may be out for you. Find something other sports that you can play.

The bike will increase the strength of the muscle around the knee.

S.C.'s take.....?

 

[Cuda1447]

Hmm. Anyone else?

I appreciate the response Highland.

 

[SociallyChallenged]

For you, definitely yes on the yoga front - maybe even Pilates. I'm not saying this as a joke. Both of these increase static stability and control quite a bit. In addition, with knee dysfunction, there tends to be limitations in muscle lengths and joint ranges of motion. Yoga is great to address that.

But yes, I'd definitely agree that you should stay away from high impact stuff. Other options for you could include running on the elliptical (which still might be too much), circuit training with weights (starting really light), etc.

And yes, strengthening your muscles is the KEY to having good longevity and comfort with knee joint/cartilage/meniscus damage. Avoid things like the knee extension machine (they put an extreme stress on the ACL) though. You could even start with body weight exercises if your knees tolerate it - lunges, squats, side lunges. If not, you could actually start with the machines (like light leg press, hamstring curls, hip abduction/adduction). That would be an alright starting place and then you could work toward more functional stuff and wean off the machines. Also add some good stretching for your hamstrings, hip flexors, piriformis, gluteus medius, calf, etc.

Also, you can try supplementing 1500-2000g of glucosamine sulfate per day. There are mixed results in research, but from what I've read, I would definitely suggest it in your case. It's cheap, there aren't any side effects, and at the very least research suggests it helps with pain over time. The effects come after supplementing for a while so don't stop 2 weeks in because you don't feel any different. Effects can take 12-16 weeks to settle in.

 

[Cuda1447]

Wow, that's some good info SC. I appreciate it.