"Heal Your Knees" - My Knee Progress
Friday, January 24, 2014
Shout out to my wonderful SparkFriend, 4A-HEALTHY-BMI, who recommended this book to me!
So I twisted my knee a few days before Christmas ice skating. While I 100% don't regret the ice skating that caused this injury, I am VERY anxious to get back into my usual workout routine. I have been doing an OK job of bike riding (around 2 - 3 times a week), but it's nothing like my previous routine.
As part of my healing progress (besides, of course, listening to my doctor's advice to wear my hinged knee brace and cycle), I've been reading "Heal Your Knees" for tips and tricks on how to get "back on my feet" again.
One of the things I've liked a lot about the book is how in depth it goes into the mechanics and biology of the knee. The knee is a complicated joint, really - lots of tendons, ligaments, muscles, cartilage, etc. - so it's nice to have a book point out the bits and pieces. If you have knee problems and haven't had a doctor diagnose what is wrong, it's a good place to kinda problem-solve yourself too.
NOTE: I still personally would recommend seeing a doctor about knee pain. Self-diagnosis is great and all, but a doctor can provide more experienced feedback.
As it went on to talk about all the things you can do to help your knee, it brought up exercise and your weight. Exercise seems like something you should avoid when your knee hurts, but actually it's a good thing to keep everything moving and well-lubricated.
NOTE: Again, this is dependent on what is wrong with your knee; a doctor would be better at analyzing what kind of exercise is OK and what should be avoided. The book, however, does a good rule of thumb: if it hurts, limit range of motion or omit exercise. If it hurts for 24 hours afterwards, stop.
For myself, exercising is critical to building back up the muscle. Yes, I've already lost muscle in that calf and leg. You can put the right and left legs next to each other and see the difference.
The other part is weight. Carrying extra weight means more burden on your knees, and since your knees experience approx 3X your weight when you walk, it all adds up!
What with the holidays, being unable to exercise, I've gained weight. (Also having a more accurate scale shows I'm heavier, which I'm not sure whether to attribute to gaining or just having an accurate scale finally.) It's only 10 pounds, but if you use the equation above, that means my knees are experiencing 30 pounds of force.
A part of me is beating myself up for the weight gain. I should know better; I shouldn't be doing this. I'm "a failure" and falling back into bad habits. If I'm not exercising as much, I shouldn't eat as much.
But the other side of me is like this: I've gained weight. It HAPPENS. I shouldn't really freak out - I know EXACTLY why I've gained. And I'm not just going to sit back on my rear and fret about it, all the while allowing my weight to spiral out of control.
I may have lost the weight, but I am and always will be a food addict. I will ALWAYS have to really keep a watch on what and how much I eat. I can't just be lax and let anything pass my lips. At the same time, I can't beat myself for every single mistake I make. I can't tear down my resolve just over 10 pounds. The fact is, I lost over 100 pounds. That is NOT a small achievement! Gaining 10 pounds, while not ideal, should NEVER negate the over 100 I lost.
So I have stumbled, but I am undefeated. I have "lost a battle", but I haven't lost the war. I want to make Maintenance work, which it will with determination and the realization of what are my strengths and weaknesses. I'm not perfect, but I most certainly am NOT a failure!