 Poster: A snowHead
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About 7 months ago, I damaged the ligaments in my left knee playing cricket (landed on left knee hard).
I think it was the ACL or maybe the lateral collateral ligament. Doc said it would be about 3 months but it's taken a lot longer.
I skied on it the other day for the first time this season and although it was much better, I could still feel it being a bit weak occasionally. I had to take it easy on blue runs and any unexpected uneven ground was always a worry...normally I'd be comfortable on blacks and off piste.
Any ideas what exercises can be done to strengthen the muscles around the ligaments or anyone had a similar problem?
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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Full squats and plyometric jumps will stabilise all the ligaments and muscles around the knee.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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GordonFreeman, there have been a number of knee injury threads which set out exercise programmes. Hope you get it sorted.
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You need to Login to know who's really who.
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| Raceplate wrote: |
| Full squats and plyometric jumps will stabilise all the ligaments and muscles around the knee. |
How long should this normally take to improve?
I would have thought just through normal use (walking, up stairs, etc.) over 7 months, it would already be better?
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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GordonFreeman, I had been doing knee rehab for 5 months before my 1st ski trip..gym & physio 4 or 5 times a week. I did have massive muscle loss through being non weight bearing for months, but didn't expect it to take so long...and I'm still not back to normal and I overdid it on my ski trip so I'm back in the gym. I did do a really intensive exercise programme for 6 weeks before I went - a version of the programme here set by the ski physio https://www.facebook.com/wimbledonclinics?fref=ts
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You'll need to Register first of course.
You'll need to Register first of course.
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GordonFreeman, how long is a piece of string? To what extent is it damaged? What's your muscle tone like etc etc?
How much serious rehab work have you done? Walking doesn't count in my book. Better than nothing but it's not strength training. If it's your ACL there's almost no blood flow to it so they don't normally heal anyway, even if it's only a partial tear (like mine). All you can do is stabilise everything else.
Changing my routine to doing full squats, ballet plies to reactivate my VMO and plyometric jumps has helped me considerably in a short space of time after 2 years of very minimal improvement. (I was advised by the second specialist I saw that only total rest would curemy problem).
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| Raceplate wrote: |
GordonFreeman, how long is a piece of string? To what extent is it damaged? What's your muscle tone like etc etc?
How much serious rehab work have you done? Walking doesn't count in my book. Better than nothing but it's not strength training. If it's your ACL there's almost no blood flow to it so they don't normally heal anyway, even if it's only a partial tear (like mine). All you can do is stabilise everything else.
Changing my routine to doing full squats, ballet plies to reactivate my VMO and plyometric jumps has helped me considerably in a short space of time after 2 years of very minimal improvement. (I was advised by the second specialist I saw that only total rest would curemy problem). |
Well, they told me it was a sprain...no tear and there was no fracture although I had an xray many months later.
I couldn't walk without limping for about 2 weeks.
Reckon I did it because I didn't warm up and went straight into bowling landing hard.
Had a popping sound but then 10 seconds later, landed on it hard again and it collapsed under me.
If the ligament(s) can't mend, then how does the stabilisation help? Just muscle support around it?
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GordonFreeman, that's why torn ACLs are replaced, not repaired. Some people can cope without them if they have strong surrounding muscles and are relatively sedentary. I'm no expert but if there's no twisting involved I'd be surprised if it's a lateral ligament, more likely a torn meniscus. Sounds like you need an MRI if it's still the same after 7 months.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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GordonFreeman, yes by making your quads and hamstrings strong they can do the job of the ligament.
Did it swell?
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| Raceplate wrote: |
| GordonFreeman, that's why torn ACLs are replaced, not repaired. Some people can cope without them if they have strong surrounding muscles and are relatively sedentary. I'm no expert but if there's no twisting involved I'd be surprised if it's a lateral ligament, more likely a torn meniscus. Sounds like you need an MRI if it's still the same after 7 months. |
Well, it's not still the same. It's improved a lot but I can still feel it when skiing.
| NickyJ wrote: |
GordonFreeman, yes by making your quads and hamstrings strong they can do the job of the ligament.
Did it swell? |
Not much swelling at all really but I needed tubi grip support for a couple weeks.
I then re-sprained 4 weeks after the original sprain it by having a few too many beers one evening and fell over on a bit of uneven pavement (saved the pint though) 
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Does it feel unstable? The symptoms are classic ACL from your description except for not much swelling. The lack of swelling is a good sign from what I can gather. I would recommend a visit to a good Physio, it could just be you need targeted exercises which they will be best placed to advice on, and if they feel it is more serious they should be able to tell you that as well.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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GordonFreeman,
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Well, it's not still the same. It's improved a lot but I can still feel it when skiing.
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So do some proper strength training and rehabilitate it properly...
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GordonFreeman,
I think the problem here is that without a clear diagnosis any suggested rehab program can only be a general fitness/ strength prog.
If the knee tolerates that then you can follow a ski specific program as detailed above on our Facebook page.
If you can obtain details of the ligaments injured and the grade of injury it would mean I could give you at least some suggestions.
If you have ruptured your ACL you will need more than a basic program or there is a significant risk of having further difficulties with the knee.
Jonathan Bell
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You know it makes sense.
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| Jonathan Bell wrote: |
GordonFreeman,
I think the problem here is that without a clear diagnosis any suggested rehab program can only be a general fitness/ strength prog.
If the knee tolerates that then you can follow a ski specific program as detailed above on our Facebook page.
If you can obtain details of the ligaments injured and the grade of injury it would mean I could give you at least some suggestions.
If you have ruptured your ACL you will need more than a basic program or there is a significant risk of having further difficulties with the knee.
Jonathan Bell |
Well, xray didn't show any fractures in the knee. It wouldn't show up ligament damage I guess and Dr's don't see a major issue as I can walk on it, cycle on it, and run on it fine.
The physician at the surgery (immediately after damage) said it was just sprained - he did a range of movement tests and feeling if there was anyknee movement.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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| GordonFreeman wrote: |
| Jonathan Bell wrote: |
GordonFreeman,
I think the problem here is that without a clear diagnosis any suggested rehab program can only be a general fitness/ strength prog.
If the knee tolerates that then you can follow a ski specific program as detailed above on our Facebook page.
If you can obtain details of the ligaments injured and the grade of injury it would mean I could give you at least some suggestions.
If you have ruptured your ACL you will need more than a basic program or there is a significant risk of having further difficulties with the knee.
Jonathan Bell |
Well, xray didn't show any fractures in the knee. It wouldn't show up ligament damage I guess and Dr's don't see a major issue as I can walk on it, cycle on it, and run on it fine.
The physician at the surgery (immediately after damage) said it was just sprained - he did a range of movement tests and feeling if there was any knee movement. |
In which case it should settle down fairly readily. Work you way through our ski fit program https://www.facebook.com/wimbledonclinics?fref=ts
Jonathan Bell
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