Category Archives: Quadriceps Tendon Rupture

Quadriceps Tendon Rupture – Recovery phase 1

Tuesday 8 January I visited Doctor Anna at Malmö Hospital, surgery dept., to remove the stitches. (forgot to take the “after” picture”)


Doctor Anna told me it looked fine and explained in detail what happened in the knee and Quadriceps Tendon Rupture is quite a rare injury but when it happens it’s quite common that it happens when the body-and-mind is not prepared for an extreme sudden “trauma contraction”, like walking down a stair, stepping out of a car or bus, tripping on the sidewalk, slipping on ice etc.

The next 4 weeks I keep the knee brace on all the time with 0 degrees angle and the recovery phase can begin.

Exercises to improve the healing:

Ankle pumps
2-3 minutes several times a day
Straight Leg Raises
Tighten your thigh muscle with your knee fully straightened. Lift your leg. Hold for 5 to 10 seconds. Slowly lower.
Repeat until the thigh feels fatigued.
Quadriceps Sets
Straighten the knee, tighten thigh muscle. Hold for 5 to 10 seconds.
Repeat this exercise approximately 10 times during a two-minute period, rest one minute, and then repeat.
Continue until your thigh feels fatigued.

Other things that I do to help the body recover are:

  • Ice pack to reduce swelling – 10-20 min. 2-3 times a day with leg elevated
  • Foot roll with a golf ball
  • Walkabouts in the hood
  • Spike mat – improve blood circulation and stimulate the nerves in the spine and the rest of the body

What to eat and drink that to improve the healing:

Calories – the body need more calories to create new tissue to repair the tendons, muscles and bones

Protein – the building bricks of the body. After an injury the body use more protein than it creates. If you don’t get enough protein could mean the muscles breaks down instead of rebuilding. Get enough protein at every meal.

Omega 3 – an important fat acid for heart and joints. Contain anti inflammatory properties that hurry up the healing process.

Vitamin D – key player in rebuilding the bone structure and tissue.

Quercetin – a potent antioxidant to reduce the number of inflammatory markers.

Tumeric – powerful anti-inflammatory effects and a very strong antioxidant.

Fresh lemon juice – powerful antibacterial properties, lemon juice helps fight infections

What to avoid:

Deep fried snacks
Sugar and sugary carbs

Runners world

Quadriceps Tendon Rupture

Tuesday 18 December, 6 days before Christmas, I got a Christmas gift that was not on my wish list – a Quadriceps Tendon Rupture.

I do and done many different kind of activities, inlines, running, skiing, badminton, functional fitness training, floorball etc. where there are many opportunities to hurt myself. When does this quadriceps tendon rupture happens? On the way to lunch, walking down a stairway. Something in the knee snapped when I lost the balance a little bit, took a step and landed on the right foot, apparently with a wrong angle on the knee. The knee just bent and the leg disappeared under me, felt like a extreme cramp in the leg. Thanks to a colleague who grabbed me and I got hold on the rail, preventing me from falling down the rest of the stairs and maybe hurt me even more…

After lunch I decided to visit the emergency at Gentofte hospital. The orthopedist concluded teared tendon after just pressing above the knee, thanks but can that be right…?? Back to work. No pain, strange… Waited until there were no more traffic and drove home… (don’t tell anyone)


Wednesday: Visited Malmö Emergency early, little waiting time. Met with Ali, orthopedist, who also conclude there was a tear but was not sure how many % damaged. Let’s do some X-ray. After X-ray, Ali was still not sure on how much was destroyed. Let’s do some MR-scanning. No time to today, we have to wait until tomorrow, until then you have to use this knee brace.

Thursday: MR- scanning. Lay absolutely still in 15 minutes listening to Aretha Franklin in the head phones.

Back to Ali, the orthopedist, that now know the amount of tear and decided on surgery. No time today, come back tomorrow. Let’s do some tests, EKG, blood pressure and samples etc. A thorough description of the pre surgery procedure incl. how to shower.

Friday: Special shower procedure. Surgery. Very friendly staff introduced me to what is going to happened, incl. Jesper the surgeon. I got a fancy dress, a bed and some needles in the top of my hand – “food” and anesthetic. A few breaths in a mask and I was gone.

A kind of “out of body” experience waking up, feeling little drunk. Nurse 1: “Do yo like a cup of tea or coffee?” Me: “Do you have cream?”. Nurse 1: “No, sorry”. Nurse 2: “Yes, I bring my own to work, I am on a Keto diet, so you can have some of that.”
Me: “Thanks a lot! I also bring my own cream to work.”

After recovery I was told to take a cab home after getting the pain killers. Challenge on a late Friday afternoon before Christmas – no cabs! Happiness is post surgery on pain killers taking public transport 😛

Next steps: Return to hospital after two weeks to remove the stitches. Keep the knee brace for another 6 weeks. Then rehab for x amount of time…

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Happy New Year!!!