Rehabilitation Knee injury.

[Boomb]

Hi!

I'm old AF (46) and I've been training muay thai for the last 17 years (I started very late). The last couple of years I've been training every day with a (very) rare day off. (Stupid I know, but I just can't help it as it calms my mind)

Anyway in the beginning of Sptember I injured my right knee (meniscus tear and a chondropathy gradus 3). I still train daily but differently (I sit when I'm doing a heavy bag or spar..)

The doctor said that I need a surgery for the meniscus tear but that the chondropathy can be "cured" with exercise and that I should search for them on yt. As there are millions of videos there with some sort of "miraculous" treatment I'm curious if anyone here had similar problems and can suggest good exercises?

Thank you.

 

[Fahcough]

Unfamiliar with the chondropathy injury but is the Knees Over Toes guy popping up alot? Not a follower but have seen many praise him for rehab / preventions.

 

[Boomb]

Never heard of him. I will check him out, thank you.

 

[Boomb]

A little update.

I'm scheduled to have surgery on the meniscus on 3.12. of this year. And as they say it will take about a month or more to rehabilitate. It looks like I'll spend the holiday season at home on crutches...

 

[Fahcough]

better the cold weather than spring when everyone is outside. best of healing to ya

 

[KnightTemplar]

A little update.

I'm scheduled to have surgery on the meniscus on 3.12. of this year. And as they say it will take about a month or more to rehabilitate. It looks like I'll spend the holiday season at home on crutches...

Just treat it as an extended deload. I had to take over eight months off because of chemo and surgery. Sometimes all you can do is suck it up and wait to heal.

Make damn sure you ask your doctor first, but maybe you can do some light upper body training as long as your legs aren't involved at all.

 

[DEVILsSON]

I got two torn menisci and I never got them fixed. One is all the way through the middle and the other is a butterfly shape. The surgeon said that you only need a surgery if it affects you (clicking, sticking, affecting range of motion, painful, etc). For me that wasn't happening in day to day life so I passed on it. The downside of having the meniscectomy surgery is that it can have further negative consequences down the road(arthritis, knee replacement, etc)...

You can try applying DMSO to knees to see if it helps with inflammation/pain. DMSO with pure melatonin powder is very good also(both have strong anti-inflammatory properties). I was applying a gram of melatonin with DMSO gel and some other oil/cream to get effects.

You can try peptides like bpc157, tb500, GHK-cu, AOD9604, etc. You can take them before surgery or afterwards to speed up healing/recovery.

Physical therapy can help. Focus on building muscle, doing full range of motion exercises(if it doesn't hurt), working on your balance, flexibility, etc.

 

[Boomb]

I can't squat. No chance in hell.

Also the surgeon said that in the worst case scenario (but very unlikely) the knee will remain as it is, so that's why I decided to get the surgey. If he would say that there's a possibility that the situation gets worse, there's no way I would do it.

 

[Boomb]

A little update. I got arthroscopy on my right knee on tuesday and I'm already able to go to the bathroom without crutches. Even though they said that I have to rest for the first couple of weeks, I just tried some upper body exercises with a resistance band and it went great and without pain, so I'm thinking about starting to do them regularly tomorrow.

Do any of you have any suggestions for the abs exercises?

 

[Fahcough]

If you can sit and hold a weight off one side of a bench, do some oblique leans. Feel the stretch, feel the pull, don't rush them. Also seated leg raises will get the burn going without bending knees.

 

[maximus__]

Hi!

I'm old AF (46) and I've been training muay thai for the last 17 years (I started very late). The last couple of years I've been training every day with a (very) rare day off. (Stupid I know, but I just can't help it as it calms my mind)

Anyway in the beginning of Sptember I injured my right knee (meniscus tear and a chondropathy gradus 3). I still train daily but differently (I sit when I'm doing a heavy bag or spar..)

The doctor said that I need a surgery for the meniscus tear but that the chondropathy can be "cured" with exercise and that I should search for them on yt. As there are millions of videos there with some sort of "miraculous" treatment I'm curious if anyone here had similar problems and can suggest good exercises?

Thank you.

Mate, your doc said to Youtube exercises. Go see a physiotherapist.

Anyone that recommends surgery pre attempting rehab is worth getting a second opinion from someone else.

I have never had meniscus stuff operated. It only bothers me if it locks and I rarely have that happen anymore.

https://www.cedars-sinai.org/health-library/diseases-and-conditions/c/chondromalacia.html

Google doc recommends rest and rehab for chondropatrhy.

Your choice, but I am pretty anti surgery these days. I had a few early on and now I rehab hard before I even consider it.
It's been years since I needed one.

Edit: I saw you got the surgery and it's worked great. That's a good result, but hopefully they have also given you some rehab work? If not, find a physio to rehab it with.

 

[Boomb]

He did arthroscopy to see what's the problem on my knee and he said that the meniscus is the least of the problems of this knee.

edit: Yes, I got some exercises, I need to do until the check up at the end of december.

 

[DEVILsSON]

I'd try topical DMSO. You need to apply it to the affected joints once or twice per day. You may need to dilute it with a body cream or oil. You can also add pure melatonin powder(it's a very powerful antioxidant).

I'd also strongly consider BPC157&TB500. This is called the wolverine stack for a reason. It should help with the chondropathy.

 

[Boomb]

Hello everybody. Just a quick update.

As of couple of weeks ago I've been back in the gym. I only box and I have to do everything wrong (I can't stand in a typical boxing stance when you keep one of the legs forward, but I have to have both of them together like I'm riding a horse, if that makes sense..and I also can't turn my hips when I punch, because my knee still hurts) but at least I'm back in the gym getting a sweat, which is nice.

 

[Deaths Head]

Do hack squats the range of motion on a hack squat machine relieves stress on knees but is about to strengthen them , ( range to your ability, at this point probably just getting enough motion and pause where the knees feels weight on it ) lunges front squats ( machine assisted) . When your doing bag work focus on arm not legs ,sit down on your punches if your doing it right eventually your knees should begin to feel heavy this will help balance and shifting weight to the thighs etc etc .


You need adequate proteins to heal overall fir optimal function, when I was rehabbing my legs back in the day I did everything here but I also made sure I put the right building blocks in my body to strengthen anything weak , protein is essential for recovery. Abusing the body ages you quicker it’s important to always keep the body anabolic mode always make sure you have proper proteins in the blood it’s vital .

Extra stuff real Aloe Vera juice not commercial sugar garbage , a good Omega fat supplement, coenzyme Q10 , a topical joint cream ( not pills ) I used Joint Flex it works , these are suggestions.

 

[560ti]

Do hack squats the range of motion on a hack squat machine relieves stress on knees but is about to strengthen them , ( range to your ability, at this point probably just getting enough motion and pause where the knees feels weight on it ) lunges front squats ( machine assisted) . When your doing bag work focus on arm not legs ,sit down on your punches if your doing it right eventually your knees should begin to feel heavy this will help balance and shifting weight to the thighs etc etc .


You need adequate proteins to heal overall fir optimal function, when I was rehabbing my legs back in the day I did everything here but I also made sure I put the right building blocks in my body to strengthen anything weak , protein is essential for recovery. Abusing the body ages you quicker it’s important to always keep the body anabolic mode always make sure you have proper proteins in the blood it’s vital .

Extra stuff real Aloe Vera juice not commercial sugar garbage , a good Omega fat supplement, coenzyme Q10 , a topical joint cream ( not pills ) I used Joint Flex it works , these are suggestions.

Great advice. Omega supplement (EPA/DHA) is very good. Over the counter joint pills are also cheap and are usually a blend of multiple compounds like Turmeric, Glucosamine, MSM, Hyaluronic acid.

Those topical creams saved my life back when I competed. My all time favorite which I'll link below is Neotica Balm. It's 5 compounds 3 of which non steroid anti-inflammatories and the other 2 of which pain numbing. Extra bonus if you buy one of those red-light therapy wraps and use it after application.

Neotica Balm Sport Relaxing Massage Cream , Sport & Muay Thai Balm - 3 x 100g | eBay

Neotica Balm Analgesic Cream Relief of Muscular Aches and Pains. Neotica Balm contains active ingredients which effectively relieve muscular aches, arthritic and rheumatic pain, strains, sprains, sport injuries and insect bites.

www.ebay.com

 

[Boomb]

Do hack squats the range of motion on a hack squat machine relieves stress on knees but is about to strengthen them , ( range to your ability, at this point probably just getting enough motion and pause where the knees feels weight on it ) lunges front squats ( machine assisted) . When your doing bag work focus on arm not legs ,sit down on your punches if your doing it right eventually your knees should begin to feel heavy this will help balance and shifting weight to the thighs etc etc .


You need adequate proteins to heal overall fir optimal function, when I was rehabbing my legs back in the day I did everything here but I also made sure I put the right building blocks in my body to strengthen anything weak , protein is essential for recovery. Abusing the body ages you quicker it’s important to always keep the body anabolic mode always make sure you have proper proteins in the blood it’s vital .

Extra stuff real Aloe Vera juice not commercial sugar garbage , a good Omega fat supplement, coenzyme Q10 , a topical joint cream ( not pills ) I used Joint Flex it works , these are suggestions.

Great advice indeed. I am currently taking Omega 3, Flex It and glucosamine supplements. And I am on my stationary bike almost every day.

 

[Deaths Head]

Great advice. Omega supplement (EPA/DHA) is very good. Over the counter joint pills are also cheap and are usually a blend of multiple compounds like Turmeric, Glucosamine, MSM, Hyaluronic acid.

Those topical creams saved my life back when I competed. My all time favorite which I'll link below is Neotica Balm. It's 5 compounds 3 of which non steroid anti-inflammatories and the other 2 of which pain numbing. Extra bonus if you buy one of those red-light therapy wraps and use it after application.

Neotica Balm Sport Relaxing Massage Cream , Sport & Muay Thai Balm - 3 x 100g | eBay

Neotica Balm Analgesic Cream Relief of Muscular Aches and Pains. Neotica Balm contains active ingredients which effectively relieve muscular aches, arthritic and rheumatic pain, strains, sprains, sport injuries and insect bites.

www.ebay.com

The best stuff I’ve actually taken was a caffeinated cologne made for going out , I just tried it out on day for the caffeine during a workout and it immediately worked the downside is it’s fragrance but I even gave it to someone who had joint pain I spayed it on him and his pain went away within 5 minutes I guess the caffeine goes directly into the muscle tissue and puts blood circulation in the spot ? It works even better then any hemp cream I’ve tried .

 

[Deaths Head]

Great advice indeed. I am currently taking Omega 3, Flex It and glucosamine supplements. And I am on my stationary bike almost every day.

If you haven’t tried Joint Flex you should I believe that has a stronger better acting ingredients at least it was the closest thing to actual prescription for whatever ( drug companies are crooks they just take natural remedies and tweak them rename them and make ppl pay more through over the counter) . You also have those hemp rubbing creams these days I found them decent not sure if they heal as much as mask pain though ?