hi bruno, i had the pleasure of meeting you and doing a little interview with you in paris, we even talked about climbing!
I share with you my way of healing following a tear in the internal lateral ligament of the knee following a heel lock in grappling.
I spent 2 months limping, I refused any immobilization. During the first month the pain was intense from the break of the foot. In the evening I would freeze my knee by rubbing the ice cube along the tendon. Daily I did not reduce my number of daily steps (around 10,000).
Having a personal training rather physio from my profession, I know that it is better for all healing to leave the limb in motion because it promotes blood flow and encourages healing of the injured area.
My daily sport being also climbing, I dispensed with the gym during the first month (I was just doing pull-ups at home). Stopping physical activity is very bad because you lose all the ghormonal benefits linked to the practice, and in particular those that can inhibit the pain felt in the short term. In addition, the practice allows you to stay in a positive mood and not to relive the fact that you are hurt, in these moments the mind is very important.
The second month I started mobilization exercises for my knee. (I think you are not yet at this stage of mobilization, and these exercises have been valid for me with my qualities, my faults, my mind and my pain tolerance)
On the ground:
-seated holding the leg fully extended for 10 seconds (10x)
- on a flat stomach bring the heel to the buttock 20x (10x)
-on the side, 10 adductions (bring the leg inwards)(10x). It was the hardest for me given my lesion area
This circuit every day for 1 month
The third month I started standing exercises (but I don't think you're there yet given your unfortunate injury...)
I haven't changed my diet in any way. Being an athlete for years, I make sure to have a fairly high protein intake every day. Amino acids also help tissue healing. do not deprive yourself of meat, fish, and eat eggs (I eat between 3 and 5 a day, every day).
2 years later, I do the sports I want, I always climb at a good level and my knees accept torsional movements very well without pain. When you can, I invite you to do bi-weekly stretches, during 30-minute sessions, only dedicated to the flexibility of the lower limb. It also helped me a lot to regain confidence in my damaged knees and in my support.
Finally, as soon as you can do without it, I invite you not to take painkillers, because the knee (like the shoulder) are joints with many degrees of freedom, and you will see that in the long run term you will have to "do with" a pain, an embarrassment at least, unfortunately.
2 years later, I still get up in the morning with terrible pain in the previously damaged ligament. Small hack, I sleep with a pillow between my legs (you'll see it becomes essential as you hurt at first, then you'll get used to it).
Finally I wish you a lot of courage because being injured is really shit. Do not lose morale really! Do everything to come back better, and above all ask yourself the reasons why all this happened (but it seems that you have already drawn up the balance sheet of all this). This will help you avoid making the same mistakes.
2019 i had a kitesurfing accident and broke my acl and the meniscus, i had so much pain after the surgery i needed to take painkillers for 1 month. after 2 month and the physiotherapy, i started training with sleds (reverse sleddrag, bearcrawl) and sandbags, less eccentric more concentric work with a very low skill level to get the most possible pump and dot have the risk of pain or injury like with normal barbell squats.
it took 2,5 years, but now im pain free and much stronger than before.
most important advice, work hard and be patient, there will be ups and downs, but the macro trend will go up.
you will learn a lot about your body and how it works in this process.
hi bruno, i had the pleasure of meeting you and doing a little interview with you in paris, we even talked about climbing!
I share with you my way of healing following a tear in the internal lateral ligament of the knee following a heel lock in grappling.
I spent 2 months limping, I refused any immobilization. During the first month the pain was intense from the break of the foot. In the evening I would freeze my knee by rubbing the ice cube along the tendon. Daily I did not reduce my number of daily steps (around 10,000).
Having a personal training rather physio from my profession, I know that it is better for all healing to leave the limb in motion because it promotes blood flow and encourages healing of the injured area.
My daily sport being also climbing, I dispensed with the gym during the first month (I was just doing pull-ups at home). Stopping physical activity is very bad because you lose all the ghormonal benefits linked to the practice, and in particular those that can inhibit the pain felt in the short term. In addition, the practice allows you to stay in a positive mood and not to relive the fact that you are hurt, in these moments the mind is very important.
The second month I started mobilization exercises for my knee. (I think you are not yet at this stage of mobilization, and these exercises have been valid for me with my qualities, my faults, my mind and my pain tolerance)
On the ground:
-seated holding the leg fully extended for 10 seconds (10x)
- on a flat stomach bring the heel to the buttock 20x (10x)
-on the side, 10 adductions (bring the leg inwards)(10x). It was the hardest for me given my lesion area
This circuit every day for 1 month
The third month I started standing exercises (but I don't think you're there yet given your unfortunate injury...)
I haven't changed my diet in any way. Being an athlete for years, I make sure to have a fairly high protein intake every day. Amino acids also help tissue healing. do not deprive yourself of meat, fish, and eat eggs (I eat between 3 and 5 a day, every day).
2 years later, I do the sports I want, I always climb at a good level and my knees accept torsional movements very well without pain. When you can, I invite you to do bi-weekly stretches, during 30-minute sessions, only dedicated to the flexibility of the lower limb. It also helped me a lot to regain confidence in my damaged knees and in my support.
Finally, as soon as you can do without it, I invite you not to take painkillers, because the knee (like the shoulder) are joints with many degrees of freedom, and you will see that in the long run term you will have to "do with" a pain, an embarrassment at least, unfortunately.
2 years later, I still get up in the morning with terrible pain in the previously damaged ligament. Small hack, I sleep with a pillow between my legs (you'll see it becomes essential as you hurt at first, then you'll get used to it).
Finally I wish you a lot of courage because being injured is really shit. Do not lose morale really! Do everything to come back better, and above all ask yourself the reasons why all this happened (but it seems that you have already drawn up the balance sheet of all this). This will help you avoid making the same mistakes.
Good luck and speedy recovery. Sincerely
Thank you so much for this lovely comment, I will take it to heart and follow some of it for sure 🙏
2019 i had a kitesurfing accident and broke my acl and the meniscus, i had so much pain after the surgery i needed to take painkillers for 1 month. after 2 month and the physiotherapy, i started training with sleds (reverse sleddrag, bearcrawl) and sandbags, less eccentric more concentric work with a very low skill level to get the most possible pump and dot have the risk of pain or injury like with normal barbell squats.
it took 2,5 years, but now im pain free and much stronger than before.
most important advice, work hard and be patient, there will be ups and downs, but the macro trend will go up.
you will learn a lot about your body and how it works in this process.
good recovery and i wish you the best
Thank you for this, useful! Sleds and kneesovertoes stuff is on the list!