Originally Posted by khimik
Pfft, Public Hospital? I think not. I would've spoken all of a few sentences to the Doctors there.
Yeah, same with me. It was a case of put it back in, bandage you up and off you go. So basically most of what I've picked up is from people who've had the same injury and from reading round on the net.
But what I found was that it's really not like other injuries in that after the knee cap got put back in place, there was very little pain. Honestly, 15 minutes after it was put back, I felt as if I could have stood up, walked out of the hospital and started playing again. But obviously it doesn't work like that, and the reason you can't play for however many months is because the ligaments have been weakened and the sooner you play again the more likely the injury is to recur. Hence, as there is no pain, there's a temptation to return before you're knee is strong enough.
I'm guessing like me, you either have a very heavily bandaged knee, or it's in a cast. Obviously as this prohibits movement, it leads to losing a large amount of your muscle mass on that leg, so the first thing you have to do is try and get the movement back in your knee when the bandage comes off. I was given a very good tip for how to do this:
- Get a tray (like the kind of tray you serve drinks on) and also a belt. Sit with your back against a wall, and your legs out straight in front of you. Put the foot of your bad leg onto the try, and fasten the belt around the ankle of your bad leg. Then just try and bend your leg as far as it will go by pulling the belt, and the tray will slide easily along the floor (obviously you need a carpeted floor for this to work
). Just repeat until you have something like full movement back.
Then you need to get the bulk of the muscle back. There's specific excercises you can do for that such as:
- Sit on the floor with you legs out in front of you. Put a rolled up towel or cushion beneath the damaged knee and push down on it with the back of your knee, trying to sqush the pillow/towel.
- Find a step somewhere. Stand so that your standing with the foot of your damaged leg on the step and your good leg off the step so that all your weight is on your bad leg. Then just bend and then straighten your bad leg, making sure you do it slow enough to have the desired effect.
But if your like me and would rather actually be doing something outdoors, I think cycling is also a decent exercise.
And once you have the muscle bulk back, you can then try to specifically target the muscles on the inside of your knee which will hopefully keep your knee cap in place. The exercise I was given for this is:
- Lean with your back against a wall and your legs bent so you're in a "sitting down" position. Then slide your back up and down the wall by straightening and bending your legs. While your doing this, try and push your knees inwards, towards each other. You might want to try putting something like a football between your knees and squezing that while your doing it. you might want to slightly deflate the football to give better perchase between your knees.
But I wouldn't take any of my advice as being gospel. As I said, most of it is just little things I've picked up and seemed to work for me without any real science behind it. And obviously it doesn't work brilliantly because it happened to me again after this program, but I was a bit sceptical about the need to do exercises - I thought just give it time and everything will sort itself out but it doesn't work like that. But I mean it will probably happen to me again, but you just have to try and put it out of your mind, something that isn't easy at all.
That said, there was a guy who used to play football at my club who had the same problem. His kneecap would come out every couple games, and it got to a point where when it came out, he would just hobble to the sidelines, put it back in himself and carry on playing! I dread to think what his knee would be like in old age, though.
And that's about it. Hope this is of some help, and I hope your recover quickly. It really is a horrendous injury, I wouldn't wish it on my worst enemy.
Good luck, bud.