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RIGHT KNEE 2014 

 
ITB ??

SATURDAY, June 21th 2014

Sentiers des Crêtes Parc du Mont Orford / Sentiers de l'Estrie

HIKING  start 9h58 AM / end at Late because of bad right knee at the end 7h30 PM
WEIGHT OF PACSAC : 18 lbs incl 4l water.. 3,5 would have been ok, but the weather was cool.
DENIVELATION  up 550 m / down 100 m / up 125 m / down 50 m / up 130 m / Then the same route back (something like that)
TOTAL LENGTH  19 km

GRANDE HALTE TO PIC DE L'OURS
 1h57 mins  / 682 calories / 40% fat / AveHR 132 79%/ MaxHR 154 92% / 1h25 mins inZone (75%+)
SNACK 15 mins
PIC DE L'OURS TO TOP OF ORFORD
1h57 mins  /  630 calories / 45% fat / AveHR 126 75%/ MaxHR 150 90% / 59 mins inZone (75%+)
Going good
LUNCH 19 mins
TOP OF ORFORD TO TO GRANDE HALTE
4h54 mins !! (BAD KNEE) /1169 calories / 55% fat / AveHR 107 64%/ MaxHR 142 85% / 47 mins inZone (75%+)
Includes snack, talk with guy breaking up his new boots preparing trip to Peru  for his father's 50th birthday  and bad knee slowdown.

ACHES & PAINS

BAD RIGHT KNEE : PIC DE LA ROCHE FENDUE TO GRANDE HALTE, including L'ESCALIER DU NORD!

 Start feeling my right knee after Pic de la roche fendue.. and it quickly gets real bad. I feel my yesterday's WO in my left thigh, so have trouble putting my right foot down slowly on high steps.. and there are alot of them on the Escalier du Nord. It gets so bad that at times I wonder how i'll finish. Take Advils, a little late, but it probably helps (a little).  Try to bandage my knee but it's worse. I have in total 2,4 km down and 1,5 km on the hilly gravel road to go. On the Gravel road ask Gaby to take my pack and he's glad to help, says I should have asked earlier. But he had a knee starting to act up, and going down with an extra pack in the front would have been dangerous.
We wonder a little what would have happend on a longer trail, in the wildernes..
At home I ice it .. No Zumba tomorrow..

 
SOMETHING ELSE ??

OUTSIDE BACK OF RIGHT KNEE

THURSDAY,  September 25th  2014

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school ( 13 players) play until past 10h00.. nice atmosphere.
For the first time when I attack I jump to hit the ball. Not high, but it's a start. Later.. just moving to the right..Something snaps at the outside-back of my right knee.. people 15-20 feet from me hear it.. it hurts but not too bad.. Ice it when I get home.

FRIDAY,  September 26th  2014

 

ON INJURED LIST :/
 2:00 pm : I still can't really straighten my right leg nore put weight on it when it's almost straight. Spill hot coffee on myself when my leg gives out as I step back from the sink. I'm scared, even though I have good hopes that it will be ok. . Ask Gaby to buy me crutches.
5:00 pm : I can straighten my leg but it still hurts when I put weight on it if it is straight. ( Like in dancing chacha with style ! )
8:00 pm : Still getting better but go buy crutches, I've been wanting to have a pair for à while.. just in case. Besides I've wanted one for long, in case I hurt my left metatarsals. 

(update next day) : knee is good.

 

     

    KNEE CAP.. PFPS ??
    MONDAY,  October 27th  2014

Save Yourself from Patellofemoral Pain Syndrome! — PFPS

"Patellofemoral pain syndrome (aka runner’s knee) explained and discussed in great detail, including every imaginable self-treatment option and all the available scientific evidence."
Part 3 exert

"It’s probably like this …The patellofemoral joint is a high performance joint that normally tolerates strong forces even on an average day, and therefore it is hard to calm down once it is irritated. This irritation rarely manifests as overt injury, classic inflammation, or other signs of “damage,” but rather as a loss of tissue homeostasis — the chemical “comfort zone” of the joint is lost. Activities that were formerly harmless become problematic as the amount of abuse the joint can tolerate drops sharply."

 



My knee has been hurting since last week. did ALOT of squats, full squats, sumo squats, jump squats, power squats, jump over steps and squats, lunges, side lunges, steps ups and step downs, and even burpees are somewhat like full squats..

 

MONDAY,  October 27th  2014

4h40 BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
51 mins  / AveHR  132  79% / MaxHR  163  98%  / 327 cals / 35 % fat / 37 mins InZone (75%+)
Some new variations of lunges.. :

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
45 mins  / AveHR  120  728% / MaxHR  153  92%  / 239 cals / 45 % fat / 23 mins InZone (75%+)
Leave after the main course because I've had enough for my right knee.. **worried  

 

TUESDAY,  October 28th  2014

7h45 PM BALLROOM DANCE PRACTICE at HOME
1h15 mins Tango & a little Batchata

Aches & pains : my right knee acts up all day. Look for my sports Doctor's name..  Dr Sylvain Ladouceur, but I'll wait a few days before calling, Just in case things go well.

BED AT 10h30 PM

WEDNESDAY,  October 29th  2014

REST.. and surf on knee info.. try to notice when and where my right knee hurts. not at the same place as on June 21 st 2014 (ITB) or September 25th 2014.. on the outside BACK of my knee. This time, when my knee "gives" I feel like a 5/10 puncture just under my kneecap.. but my leg hurts at times all over and around my knee. / also right in the middle of my kneecap when I go up stairs. (maybe a couple times a day, depends ont he angle, of my foot.

 

KNEE LOG :

Friday oct 31 :
Buns of steel but easy because 1st half done by inexperienced trainer instead of Amélie

Saturday Nov 1 :
Synergie : modify some exercises / evening : Halloween dance Le Rendez-vous OK

Sunday  Nov 2 :
-Dance Lesson OK
-Start reading :  Saveyourself.ca on PFPS / Start rest period.

Monday Nov 3  : (NO FdF nore CM)  Start logging each time it hurts.
-hurts just  once going up Stairs
-hurts  once doing lunge (to show someone)
-1h15 Dance practice : Batchata & Merengue OK

Tuesday  Nov 4 :
-early morning : hurts in the back of my knee:  can’t  straighten my leg until I massage it..  after OK

Wednesday Nov 5 :
-Squat to pick up something =front
-stairs = front
-12h30 both knees grinding sound when I bend them  
-Low seat = front
-45 mins Dance practice in the evening : Merengue, samba, mambo, rumba, triple-swing : feel it but OK

Thursday Nov 6 :
- Take Advil before going to Volleyball
- Good all day exept during Volleyball WU.. step backwords and hurt the BACK of my right knee. Don't know what to think about it. Anyways, the rest is ok.
- Adjust my home office chair higher to that my legs are straighter..

Friday Nov 7 :
-Don't go to gym.
-My right knee hurts all around 6/10 when I get up and  3/10  until late afternoo.. Ok in the evening
-Dance practice OK

Saturday  Nov 8 :
-early morning : hurts 8/10 when i walk in the back of my knee  :  can’t  straighten my leg until I massage it..  after OK
-evening : dance at Harmonie.. OK..

Sunday  Nov 9 :
-OK, but still resting and still feel my knee , Dance practice

Monday  Nov 10 :
-OK,  

Tuesday  Nov 11 :
-early morning : hurts 8/10 when i walk in the back of my knee  :  can’t  straighten my leg nore put weight on it much for at least 15 mins.. It lasts much longer than on November 8th..  Still feel it all morning. after.. OK
-Dance practice 60mins

Wednesday  Nov 12 :
-OK, b

Thursday  Nov 13 :
-OK, b

Fridayday  Nov 14 :
-OK, b

 

 

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