The good news from my doctor I didn’t tear my anterior cruciate ligament (ACL). However, during those blasted jumping jacks I tore my meniscus. So you won’t see me doing any running or squats for a while.
Brief Anatomy Lesson: The meniscus is cartilage in your knee-joint. The cup-shaped meniscus rests between the femur and tibia. The meniscus sits between the bones to distribute weight and to improve the joint’s stability.
Most likely a piece tore, is still attached and folded over into the cup, adding more pressure to my knee area. As my doctor described it, it’s sort of like having grit in your gears.
That explains my knee pain, the constant swelling and all the popping and clicking noises I’m hearing.
My doctor assured me that in 90% of cases, after a few weeks and some TLC, the problem fixes itself. If it doesn’t clear up, that means a meniscectomy. Basically an orthopedic surgeon drills a little hole, trims the torn cartilage, cleans out the area and I’m as right as rain.
For the next few weeks I’m following the RICE protocol:
- Rest – So no squats, lunges, burpees, walking, running, jumping or zumba (sigh)
- Ice – Ice packs on my knee 20 minutes at a time, several times a day
- Compression – I’ll wrap my knee in a bandage to help prevent more swelling
- Elevation – To reduce swelling, I need to put my leg up higher than my heart
I’m also on anti-inflammatory meds for pain and swelling.
As for my lower body weight training, I’m looking at weeks of leg extensions. That’s hot.
Mercifully, I still have my spin class. My doctor thinks the movement will help my knee. Likewise, I’m cleared for yoga and my morning stretches. Swimming is now on the menu. I’ve thought about it for a while and since I need to limit the weight on my leg, perhaps the time has come to get that bathing suit. Ooooh….Cannonball!!!!!
There are days my knee feels great. Then I’ll over do it and pay for it the next day. So taking it easy is the mantra for the next few of weeks.
So no more 100+ minute spin sessions.