Knee Injury

  • Lukehiker

    Posts: 161

    Feb 19, 2013 6:37 PM GMT
    I have a congenital defect in my knees; basically it makes them unable to sustain the normal level of stress from certain angles; for example, unless I do a lunge PERFECTLY it feels like my knee bending in the wrong direction.

    Back in December I hurt my knee, which alerted me to this issue; and have been recommended to get a knee brace to prevent it.

    I guess the major reason I make this is because I want to get back into hiking(10-12 mile hikes with 2000+ feet in elevation gain) and backpacking(2-3 days long) however because of my injury, I gained a fair amount of weight over the holidays.

    What recommendations does everyone have for getting back into shape Without overtaxing my knee?
  • Lukehiker

    Posts: 161

    Feb 20, 2013 3:57 PM GMT
    Its a stress issue.

    Ok, make two fists, put them together and interlock your knuckles(with the flat of your hand facing up). That is a normal knee joint. Now this time, balance your middle and ring knuckles on each other; that is MY joint. The defect is in how the bone(in my case, my Fibula) is rotated in the joint, and thus, creates the shape I just described to you.

    Cycling would work, its low stress, so I will give it a try; but unfortunately it doesn't work the same muscles that get worked in backpacking and hiking(you'd be surprised, but your Core is where you get 70% of your power on a hike with any climbing; add some weight, and that jumps to 90%).
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    Feb 20, 2013 4:08 PM GMT
    Elliptical trainers are less stressful on your knees than running or walking. When the arthritis in my right knee bothers me, I can do the elliptical with no problem.
  • ripsrain

    Posts: 23

    Feb 20, 2013 4:20 PM GMT
    And I bet I know how you injured it...icon_lol.gif
    (You knew someone would say it)

    But seriously, do you have access to a pool?
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    Feb 20, 2013 5:56 PM GMT
    Whilst making those lunge movements, I am assuming that that you would need to keep your alignment to strict right angles.

    Is that correct? If so, I think that I have the right advice for you. icon_smile.gif

    It is said that for a man whose only tool is a hammer, every problem is a nail.

    I am biased, but I would recommend yoga, starting with sun salutations and working through the common standing postures which any good yoga teacher would teach you.

    There are certain postures, virasana and supta virasana, which are recommended for legs tired after lengthy walking or marching. These postures could be very restorative for your knees, especially when counterbalanced with some forward bends, such as the wonderful paschimottanasana, but you ought to discuss the matter in person with an experienced yoga teacher. One has to distinguish between good pain and bad pain, and knee injuries take a long time to heal, so please be very cautious.

    Have there been any family members with this congenital defect? If so, how have they coped with it?

    Swimming might be an option, but breaststoke can be hard on the knees.

    I would suggest that you save your knees and stop hiking. I can imagine you hating that suggestion. I am ever so sorry.

    icon_mad.gif <--- your hatred icon_lol.gif
  • Lukehiker

    Posts: 161

    Feb 20, 2013 8:08 PM GMT
    ripsrain saidAnd I bet I know how you injured it...icon_lol.gif
    (You knew someone would say it)

    But seriously, do you have access to a pool?


    I do have a pool, but its an in ground pool at about 40F right now; the knee I hurt is super sensitive to the cold right now. Part of the treatment is to immerse it in hot water, then cold, then hot, then cold, etc. etc.; each cold stage hurts like you wouldn't believe.

    When it warms up I will go back to my usual hour of laps every morning, but right now I'm worried it may do more harm than good.
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    Feb 20, 2013 8:11 PM GMT
    I guess.. You should just take it easy. :p
  • LJay

    Posts: 11612

    Feb 20, 2013 8:18 PM GMT
    Sounds like you need to get very strict about the diet and do the bike or elliptical work. You should also talk to your doctor about seeing a physical therapist.

    If I were in your shoes, I would spend some of the downtime trimming weight out of the backpack, by ounces or grams, even.

    Got good walking sticks or ski poles?

    Nothing wrong with a hike on less strenuous terrain.
  • Lukehiker

    Posts: 161

    Feb 20, 2013 8:22 PM GMT
    Fortis saidWhilst making those lunge movements, I am assuming that that you would need to keep your alignment to strict right angles.

    Is that correct? If so, I think that I have the right advice for you. icon_smile.gif

    It is said that for a man whose only tool is a hammer, every problem is a nail.

    I am biased, but I would recommend yoga, starting with sun salutations and working through the common standing postures.that any good yoga teacher would teach you.

    There are certain postures, virasana and supta virasana, which are recommended for legs tired after lengthy walking or marching. These postures could be very restorative for your knees, especially when counterbalanced with some forward bends, such as the wonderful paschimottanasana, but you ought to discuss the matter in person with an experienced yoga teacher. One has to distinguish between good pain and bad pain, and knee injuries take a long time to heal, so please be very cautious.

    Have there been any family members with this congenital defect? If so, how have they coped with it?

    Swimming might be an option, but breaststoke can be hard on the knees.

    I would suggest that you save your knees and stop hiking. I can imagine you hating that suggestion. I am ever so sorry.

    icon_mad.gif <--- your hatred icon_lol.gif


    Don't have the balance for yoga honestly; I could give it a shot though.

    Its Believed to be in all the males of my dad's family, including him, however one of my uncles never hurt his knees in almost 60+ years of living, and my younger sister has the same problem, but no other women in the family do.

    My grandfather couldn't really cope, his injury happened in the 1950s; medicine at the time just made it worse; for the rest of his walking days he had a Very pronounced limp, and needed a cane past age 40.

    My father and his elder brother, not the same uncle as above, coped with theirs by staying off their feet as much as possible. My uncle is blown up like a balloon as a result, and rarely ever leaves his desk. My father stays off it much now, but when he is on his feet for more than 30m at a time, he wears a custom set of braces.(totally over $7,000 for the pair....WAAAY out of my price range)

    I on the other hand, love being out in the woods, and hiking and backpacking just go along with that very well. I gave it up for 5 years when I was kicked out of boy scouts, and just started getting back into the past fall. It really is my preferred means of working out honestly, however with this injury, its too strenuous to attempt right now; more so now that I've gained weight.

    I will need to get some braces, and I found some at Sport Authority that my Dr. says will work, but with a new semester just starting, money is tight(ugh).

    All in all, it looks like Cycling, or an Elliptical, Swimming and Yoga; I will give all 4 a try; but this does track back to the reason why I came to this sight: need someone to workout with; swimming is the one exception really.
  • Lukehiker

    Posts: 161

    Feb 20, 2013 8:28 PM GMT
    LJay saidSounds like you need to get very strict about the diet and do the bike or elliptical work. You should also talk to your doctor about seeing a physical therapist.

    If I were in your shoes, I would spend some of the downtime trimming weight out of the backpack, by ounces or grams, even.

    Got good walking sticks or ski poles?

    Nothing wrong with a hike on less strenuous terrain.


    I already have it as low as my budget allows; its 24lbs and 5oz last I checked; that includes:
    Tent
    Sleeping bag
    Extra Cloths(Underwear, pants, shirt and 2 pairs of socks)
    Wind braker/rain jacket
    Camelback
    Cooking cup
    Food
    First aid kit

    The tent is the heaviest thing, at 7lbs; though if weather is not expected, I can drop the tarp and lose an extra pound.

    I have a really nice bamboo walking stick that I use; though the time I forgot it is the time I injured myself(yes, I know the connection there...).
  • Lukehiker

    Posts: 161

    Feb 20, 2013 8:29 PM GMT
    Mrap saidI guess.. You should just take it easy. :p


    That's what I've been doing for almost 2 months....I've gained over 25lbs; need to get moving!!!
  • gwuinsf

    Posts: 525

    Feb 22, 2013 12:46 AM GMT
    Weight loss is primarily done through diet. You can drop the weight without increasing your activity level.

    I don't know how you realistically expect to exercise your same leg hiking muscles without putting strain on your knee. Treadmill at an incline?
  • Lukehiker

    Posts: 161

    Feb 22, 2013 4:35 AM GMT
    gwuinsf saidWeight loss is primarily done through diet. You can drop the weight without increasing your activity level.

    I don't know how you realistically expect to exercise your same leg hiking muscles without putting strain on your knee. Treadmill at an incline?


    Unfortunately I'm one of those guys who packs on the weight as soon as I stop moving. My diet atm consists of about 75% carrots and spinach, so, trust me, I am dieting, but it's just not enough unfortunately.

    I was more looking for something that I could do that would have the same level of activity, without the potential for further injury.
  • LJay

    Posts: 11612

    Feb 22, 2013 4:44 AM GMT
    Lukehiker said
    gwuinsf saidWeight loss is primarily done through diet. You can drop the weight without increasing your activity level.

    I don't know how you realistically expect to exercise your same leg hiking muscles without putting strain on your knee. Treadmill at an incline?


    Unfortunately I'm one of those guys who packs on the weight as soon as I stop moving. My diet atm consists of about 75% carrots and spinach, so, trust me, I am dieting, but it's just not enough unfortunately.

    I was more looking for something that I could do that would have the same level of activity, without the potential for further injury.


    Carrots ae actually loaded with sugar.

    Go to the library and look up the Zone Diet and related materials. Workable, balanced and effective. Yes, you have to do some studying to begin with but after you get the gist of it things get much easier.
  • Lukehiker

    Posts: 161

    Feb 22, 2013 5:38 AM GMT
    I mostly just used the carrots as a healthy snack, I eat about a cup of sliced carrots a day. The biggest thing I eat is spinach; spinach salads with every meal.

    Could switch to celery I guess.
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    Feb 22, 2013 8:34 PM GMT
    Lukehiker saidI mostly just used the carrots as a healthy snack, I eat about a cup of sliced carrots a day. The biggest thing I eat is spinach; spinach salads with every meal.

    Could switch to celery I guess.


    The only way that I manage to lose my excess weight is by clearing the cupboards of carbohydrate foods, and following the ketogenic diet plan, which (in my case) means endless tofu and broccoli (or other leafy green vegetables, brassicas, no lentils), soya decaf with artificial sweetener and cream as a treat, and nuts as a snack.
  • Lukehiker

    Posts: 161

    Feb 22, 2013 9:01 PM GMT
    Would be a good idea, if I could eat soy. Small amounts are fine, but anything over an ounce, and I break out in hives.

    I've had success on a Spinach rich diet, with lots of Asparagus, Brussels Sprouts, Chicken(breasts, not thighs) and some Ground Beef.

    I try to eat only 1 major carb a week, and that's some Penne on Monday nights for dinner.

    Snacks are sliced Carrots usually; unless I am hiking, then Peanuts and Pretzels are thrown in for energy.