Doing my usual pullups and core work, hanging about 143-144 lbs, did 25 consecutive pullups today, a lifetime PR.
The key findings in my MRI was that the posterior root repair as stated "remains intact." Curiously, no mention of stitching on the medial complex tear although a mention of a "Prior repair of vertical tear in the posterior horn which remains intact." This is relatively good news because a re-tear of the root would be unrepairable.
Basically, all of these stresses were likely due to overly ambitious and premature training after the repair in an effort to get back to competition last winter/ early spring indoor season.
All AI programs I've consulted on this say that I need a significant break from running 6-12 weeks and a slow cautious return. That means even limiting my cycling and any leg-centered stuff, probably including rowing. Swimming and water running seem the safest in the short term. I will probably take a 10 day break from all cycling until I meet with the ortho a week from Tues.
It seems that my natural knee health may be only barely salvageable, and this may very well be my last chance to get healed. Certainly any further trauma will only shorten the time toward a TKR, however, my pain has truly been minimal, probably due to strengthening. I have zero pain walking up and down stairs even when carrying significant weight. Although, I do sometimes feel soreness or stiffness after a long hike. There are also treatment options like subchondroplasty and injections which could be utilized as last option.
I have been pushing very hard on the bike, HR into at least the 170s at least 3x a week. I worry that a sudden cessation of hard cardio work will have deleterious effects on my CV wellness. Same day I meet with my Dr., I'm getting a barrage of tests I purchased from this new test broker: Goodlabs. Incredibly inexpensive. Should be a good CV risk assessment. Also, have a colonoscopy on Wed.
Fellow track mate Andrea asked me if I thought I might be ready to compete at worlds in March, I said I don't know. It becomes a game of attrition at this point. One guy I raced with in '21 just had a TKR and he's trying to run on it. Very slow progress. Another fellow world medalist in my age group had a heart ablation due to afib that caused his HR to spike to 250. That would be scary. He recently returned to race for the first time. If I am to compete in March, I would need to start my first conservative running by Oct. I have time.
Looking back, if I had just done one short turf workout every 2-3 weeks all summer, that would have been probably OK. But 2 track workouts with just 2 - 3x 90% effort sprints 5 days apart, I wasn't ready for that. Should have stayed on turf and kept intensity to 80%.
Again, I have time. Now, knowing what to do with it. Half jokingly (and half not) thought, maybe I should go non weight bearing, brace and crutches for a month? Nah, probably overkill. Then again, it couldn't hurt? Or could it... with the atrophy? Motion and flexibility are good. Should stimulate healing I would think. I think they still try and stimulate healing with micro fracture technique... not that I'm going to do that. But the body does respond to stimulus and to tasks.
They don’t know why but some people have little symptoms with advanced arthritis and others have significant symptoms with mild arthritis. In that regard you are lucky as everyone has some degree of arthritis in major joints, if they live long enough.
ReplyDeleteI would advise you to run the entire MRI narrative through AI. I did that for some of the findings and it was very alarming. Maybe you already have and that's why you are being optimistic. You mention the "root repair remains intact" as good news but AI is saying that "previous meniscus repair has torn again" . I won't go into the details here but obviously that is not good if true. Hoping my AI is wrong.
ReplyDeleteBest recovery for knee injuries is low impact jogging. you don't need A.I.
ReplyDeleteI know you have written off distance running. Unfortunately, biking, speed work and high intensity training won't get you back to running. For long, slow healing, nothing's better than light jogging. Biking does not prepare the body for the impacts of running.