4 Weeks post my left patella tendon knee injury and I am pleased to say that there has been an improvement – I can now push off the wall pain-free when swimming! Tendons have less of a blood supply than muscles, and so can take weeks or even months to recover. Maintaining a base cardio fitness through swimming with a pull buoy and light resistance cycling is going to be really important during this time, whilst complimenting limiting aggravating factors to promote overall healing; this remains the highest priority.
After my initial assessment with Anh, the main focus was reducing any stresses around the knee with
- General stretches, foam roller, and trigger point massage with a ball
- Use of the Compex Machine on the TENS and massage setting to control pain and reduce muscle tension
- Acupuncture to increase blood flow to the area and promote healing
Many knee injuries are a result of muscular imbalance and weakness either below the ankle or above the knee at the hip and lower back. When joints are then overloaded (in my case, trying to complete 2 trail marathons just 2 weeks apart) then these weaknesses and imbalances can lead to injury.
So what I am working on now…
Last week I had a review session of my progress with Pete. While I still need to avoid aggravating factors, it was time to add eccentric and isometric load into my rehabilitation routine to begin to improve the supporting structures around my knee.
Eccentric exercises create a greater force through the target muscle. Performed slowly, the emphasis is on increasing load as the target muscle lengthens
Sissy Squats
- From Greek mythology, Sisyphus, sissy squats are far from what they sound
- The use of a sissy squat bench allows for greater quadricep focus. Moving slowly into the squat creates an eccentric load, with the load further increased with isometric holds.
- Currently, I am completed 10 reps, with 10second isometric holds
Isometric split squat
- Completed with my injured knee forward (backward in the video!) in a short stance with my knee in flexion increases the isometric quadricep and glute load.
- Visual mirror feedback helps to ensure my hips stay level while the use of a medicine ball in overhead press and trunk rotations works to challenge my knee and core control.
The use of Pilates exercises such as clam, bridge, and swimming as an activation warm-up to the sissy and split squats has been really important as I progress my rehabilitation, and will continue to be a main factor as I return to running in the coming weeks.
