Quote:
Originally Posted by Johnny199r
Last spring my back and right knee were in a great deal of pain. I went to physio all year and couldn't fix them (and yoga, and an athletic therapist and weight training and anything else you could ever imagine).
I went to physiotherapist #3 starting in January of this year. I made a comeback to soccer slow and steady after several months and things were looking great until my knee and back buckled again in March.
I rehabbed again at physio and finally got back to close to 100% about a month ago as I was able to run and play soccer pain free. I was overjoyed. And then, this week, my knee pain has returned again out of nowhere.
Physical fitness is my lifeline. I don't have a family or many artistic interests. I'd play on 3 soccer teams if I could. I love running, biking, and doing any physical activities I can.
After several failed rehabilitations where I have been cautious and methodical with lots of time off and following rehab plans to a T (never missing a day of doing my exercises and mobility training) I'm crushed that I may have to accept this is just the way it is now at age 42.
Going for runs the last few week made me so happy and I didn't take it for granted.
I went to a CT scan last year and it didn't detect anything. It may just be wear and tear at this point.
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Are you using any supportive gear for your knee and back? I'm not 40 yet, but I frequently use compression pants, soft knee and ankle braces, weight lifting belts (could substitute compression lumbar support to be a little more low key) as part of my recovery/prevention of injury. My peers look at me weird at times, but I know I prefer that over the looks I'd get if I had to suddenly deal with an extensive injury. I know it helps because the recovery and peak pain is less if I do this than not do it. Also, don't under estimate the effects of regularly doing things like hot soaks, cold soaks, steam room, massages etc. as part of a regular regimen for keeping the ailments at bay.
Also, a good exercise program helps, but the right philosophy is even more important IMO. For me, that philosophy is essentially less is more. I might have to re-evaluate it later, but for now, it's working.
Recovery is just as important as strengthening and in some situations, doing the full exercises on fatigued muscles when I had things like trips, strenuous activity or body pain from illness meant that on occasion the program could be causing harm rather than helping. Full rest days after hikes/traveling/sports/illness or doing a highly reduced exercise program are occasionally a better approach for my situation. I'll also do assisted versions or alternate versions of the exercises that work better for the situation while working on the same part of the body. I just have to make sure that my form is good when I do that.
As long as I feel like my quality of life is incrementally better there is improvement in the problem areas and/or at least no lingering or new issues from the previous evaluation, my physio doesn't care about me crushing out unbroken streaks in the app. My buddy goes to the same physio. My physio once said, "There's possibly a reason why buddy frequently reaggravates the same injuries. You are making steady improvement/less regular issues even though your approach might be considered to not be ideal to him."
Maybe like me, it's considering that there are types of people prone to overworking vs underworking their body. The best way to continue having more time to enjoy peak physical fitness is ironically to reduce a lot of your current physical activity. Maybe it's more meditation/body scans, floating in a cold pool doing nothing, steam room and/or massages vs crushing out laps and crushing out streaks on exercises and mobility training. Like... consistent averages of 70-80% is better than wider ranges of -100%, -50%, 75%, 125%.
That mindset wise, being diligent in using a stable object to do an assisted lunge could be better than maximum effort mindset of "I bet I could crush out 20 of these without assistance, with a weight vest on!". I also started implementing limited Tai Chi into my routine. My thinking was that Tai Chi is popular with older people who need physical movement/range of movement, but need to also ensure that those movements are less likely to injure them. Unfortunately, I have to admit my body is technically injury prone now. I have to incorporate this awareness of injury philosophy to my approach, to extend the time I can continue to do peak physical activity.
I do think it's helping. I'm less likely to tweak something if I decided to run around a kid on my shoulders + a kid under my arm. Also less likely to randomly feel like I might tweak something shoulder checking or sneezing. It seems like such a randomly stupid and seemingly low baseline, but the weakest link breaks the whole chain.
Good luck. I completely understand that feeling where the body can't do what you want the body to do. It sucks. I hope you find a way to enjoy physical activity exactly the way you want to enjoy it.
