NSV: bp: 122/60, pulse 70.
Knee update: Decided not to wait weeks, just to see someone. called my family docs and one of the alternate docs saw me TODAY. He was actually pretty decent (was worried).
Said I had good musculature! (Quadzilla!)
Thinks I "tweaked the miniscus" doing deep squats. We talked about that a little. A "torn miniscus" means one that is delaminated from the bone and it does not self-heal, requires surgery. He does not think that it is torn, because the knee is not swollen and pain is not extreme. I asked what "tweaked meniscus" means physically, like is it a partial tear, and he got a bit handwavey and said it was an inflammation.
Anyhow, he is sending me to a PT that does triathalons (they treat me like an athlete, now that I am slim and muscular!
). I will try to get some diagnosis from that fellow as well (not just monotonouse exercises). Also, he wants that guy to discuss how to avoid recurrence (which is good, seems like they want to support me having activities).
Doc prescribed motrin and said no running (biking ok, but not aggressive). Straight leg quadricep movements (leg lifts) are probably OK, but no bent knee extensions, squats, etc.
I go back to see same family care doc in a month. HAd an appointement for my regular family care (and sports med) guy on 27th, so cancelled that. Still have one on 21st with my ortho doc, will keep for now, in case I need to go to someone else, but will cancel near 21st if am OK with treatment plan.
Exercised a little bit on legs today (added leg lifts on captains chair and the tibia/dumbell holds). Still feeling it (minor but definitely there) on any activity, even pushoffs in the pool (tried not pushing off but then my calfs cramp up from the akwardness). Feels kind of prickly and cold.
Miss having more activity. But happy that I am moving thought process forward. Will also, post on Knee Geeks message board (really good patient chats). May want to get an MRI, but will see how this goes as is. It is really minor, but is definitely different than I've had before with the kneecap, so is concerning, and slowness in settling down...
Swim: 1450 yds.
Captain's chair, straight leg leg raises, single leg
Anterior tibialis, dumbell hold on toes, 30 sec isometric, alt legs, 50#
hip adduction 170/165#
hip abduction 140/140#
hamstring curl, seated 115/110#
* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
(2 sets each, 30 sec count, alt L/R except calf/shin):
glute and core
back and calves
* Workout: lifts were ok. Felt a little weaker on glutes and hammies.
* Diet: On track for 1900 for the day (on plan). Lots of veggies. Feel full. Having salmon and spareagrass now. Definitely not hungry days for me...
* Weight: 169 (+4).