QTR Rehab

It’s been 18 weeks since I had the surgery for Quadriceps Tendon Rupture. 

27 March i started rehab training at Virum Physiotherapy, Kasper.
Mads, phys. at work, still helps me with stretching and ROM (Range of Motion). 

The program is to do a selection of the exercises below for 45 – 60 min. every second day and ROM every day.

Squats: 3 x 15
Alternative 1: Using elastic band around the knees
Alternative 2: Using weights

Lunges: 3 x 20 (10 on each leg) 
Alternative 1: Using weights
Alternative 2 : Using a Bosu

One leg balance on BOSU: 

Side lying clams: 3 x 15 on each side

Sideway steps: 3 x 20 steps

TRX Lean back squat: 3 x 15

Side leg raises: 3 x 15 on each leg

Straight leg raises: 3 x 15 on each leg

Prone straight leg raises: 3 x 15 on each leg

Hip lift: 3 x 15 on each leg. 
Alternative 1: Press the foot on the floor against the wall. Hold position 10-15 sek. Rest the same time.
Alternativ 2: Place the foot on the floor on a ball.
Alternative 3: Use a fitness ball 

Wall squats: 3 x 45 sec. increase time if possible 

Press ball against wall: Put the heel against the wall. Place a soft ball or a small pillow in the hollow of the knee, press 3-5 sec. relax. 3 x 15 on each leg

Lunges with soft ball: Press the ball against the wall when doing the  lunges.3 x 15 on each leg

Bike: Warm up 5 min.

Leg extension: Use one leg at a time. 3 x 15 on each leg

Leg press: 3 x 15

Enjoy

#gettingthere

 

Quadriceps Tendon Rupture – Recovery phase 5

Today, 19 March, I visited the doctor and phys to get rid of my knee brace
.

Been wearing it for exactly three months after I stumbled on a stairway and ruptured my right quad tendon

The knee looks nice and the scar has healed very well and is hardly visible at all. Nice job Jesper the surgeon and with some post surgery healing help from Locobase Repair, Aloe vera 98% and coconut oil

Still some swelling and scar tissue that needs to be treated.

The phys approved the exercises I have done so far and added one for ROM (Range of Motion) to the series: 
Stand next to a chair. Place the foot on the injured knee on the chair. Move the knee forward. Hold for a few seconds, relax. Repeat 20 times, 2 sets.

Two products are added to the remedy list, Hot & Cool massage creme (for horses).

and Serrapeptese,  “an unusual enzyme comes from Serratia, a bioactive group of bacteria that live inside silkworms. Serratia are essential to the silkworm’s survival. After it weaves a silk cocoon and begins transforming into a moth, it releases Serratia bacteria from its gut. The Serratia produce serrapeptase, an enzyme that eats through protein. The serrapeptase dissolves the silk cocoon, opening it up for the silkmoth to emerge.” [[Source]
 

Both to help removing scar tissue in the knee and leg.
#whatdoesnthurtyoumakeyoustronger

Next step – finding a physiotherapist to start some serious rehab…

Take care everybody out there, where ever you are 🙂

Quadriceps Tendon Rupture – Recovery phase 4

Last Thursday, 7 March, the knee brace was adjusted to 90 degrees and I manage to move the leg to 75 degrees directly after, iiha!

I recently came across this video that explains clearly what QTR is, how it happens and how it’s repaired (surgery). 

During the weekend I tried a Chinese “magic” plaster I got from a Chinese colleague, thanks Kevin :-).
The plaster contains some sort of concentrated Tiger balm, that’s what it smells like anyway. The first couple of minutes it creates a kind of burning sensation. It suppose to help against swelling and pain. I am not sure it made much difference but it was an interesting experience trying – “What doesn’t hurt you makes you stronger“.

Monday I visited our “local” physiotherapist at work, Mads, (Frb. Osteopati),

He created this fantastic piece of Kinesio tape art work.
 

The tape is put on while the knee is bent and the tape is stretched. When straiten the leg, the thin strips lift up the the skin and that should help the blood and fluid in the knee and leg to circulate easier and that should reduce the swelling. It looks cool anyway, thanks Mads 🙂

The golf ball, used for “foot massage”, has been swapped with a “spikey” ball. 

“Foot-valve-massage” is really good, it stimulates the many trigger points and help removing “waste” under the foot.

[Source]

Take care out there…

Quadriceps Tendon Rupture – Recovery phase 3

Today, Friday 1 March, it’s 10 weeks since QTR surgery.

Learnings: Quadriceps Tendon Rupture is an uncommon injury with an incidence of  1.37/100,000 patients per year. More frequent on men than women and people over 40 years of age.

The quadriceps tendon ruptures typically occur during an eccentric contraction where the quadriceps muscle is contracting, but the knee is being straightened. When this occurs, the sudden, opposing forces can exceed the strength of the quadriceps tendon. An eccentric contraction can occur with injuries such as a slip on wet ground or a sports injury. [Source]
You know the feeling when you step in a hole you haven’t noticed or step of the sidewalk without looking, miss a step…I thought it was caused by an extreme bend of the knee. 

[Image source]

Thursday, 21 February, I visited the physiotherapist and got the knee brace adjusted to 60 degrees and got a new exercise: Put a pillow under the knee – stretch 5 sek. – relax 5 sek. 15 times, 3 sets.

I wanted to try Kinesio taping and while searching for information I came across the Facebook page Bilatural Quad Tendon Rupture, created by a physiotherapist from Colorado, who suffered from a QTR in both knees!!! in 2015. On his page you find photos and videos with personal experiences, tip on taping and exercises.

Kinesio tape is supposed to target different receptors within the somatosensory system, alleviates pain and facilitates lymphatic drainage by microscopically lifting the skin. This lifting affect forms convolutions in the skin thus increasing interstitial space and allowing for a decrease in inflammation of the affected areas. [Source]

I test it to relieve pain, increase blood circulation and speed up recovery. It’s not really a documented “science” and there are different opinions of the effect out there on the net.

For the same reason, increase circulation, I also ordered and received a pair of Modetro knee sleeves from Amazon to be tested as well. Compression sleeves made of Bamboo charcoal fibers!

A physiotherapist suggested to use a golf ball under the foot to massage the foot arch as some sort of zone therapy. My own phys. suggested an exercise to sit on a chair and using e.g. a towel on the floor and move the foot back and forth. I now combine the two and switched the towel with the golf ball – exercise and massage at the same time 🙂

I have added magnesium to the list of dietary supplements. Magnesium build up bones and muscles, has anti inflammatory benefits, it boost exercise performance and metabolize vitamin D, among other things.

Enjoy and take care…

Sources:
Ergasia PT youtube channel
verywellhealth.com
epainassist.com
epainassist.com/excercise
healthline.com

Quadriceps Tendon Rupture – Recovery phase 2

Wednesday 6 February it was check up time and removing band-aid…
 

and adjusting the knee brace so I can “bend” the knee 30 degrees the next 2 weeks.

Source

The doctor recommended against travelling by flight at least for the next month, that means no trip to Cyprus 🙁

The insurance company also told me that the insurance don’t cover if something should happen with the knee on a journey the next three months.

After the visit at the doctor, I got a first appointment with a physiotherapist. She said it was a mistake that wasn’t any after the surgery. Probably coz of Christmas time…
She approved the exercises I found on the internet and gave me two new ones:


Sit on e.g. a chair, stretch leg 5 sec. – relax with bent knee in 5 sec. 


Similar but opposite – Sit with leg stretched out on the sofa – bend knee 5 sec. – relax with stretched leg 5 sec. 
15 times, 3 set. each.
Source

Switched the ice pack ice therapy to heat therapy. Put the bag in a bowl with boiling water, after a few minutes it’s ready to use. Put it on the knee, nice and soothing…

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:

Alcohol
Deep fried snacks
Sugar and sugary carbs

Source:
Orthoinfo
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)


Source

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…

Read more about Quadriceps Tendon Rupture

Happy New Year!!!

Berlin Inline Marathon 2017

Berlin Inline Marathon 5 year anniversary

Thursday
Departure 21 September together with Patrik, Lotta, Stefan and Robert. Gedser – Rostock ferry 17:00. Playing MIG where Robert is the unbeatable champ of knowledge. After checked in at Acama Kreuzberg, where most members of the Malmö City Skaters group stayed, we went for a drink at an Ethiopian bar/restaurant close by.

Friday
The Berlin Marathon Expo is located at Station, just down the road from the hostel, opened 11:00. Got the race gear, bib, chip etc and did some shopping.

After lunch at Parlamento Degli Angelia few of us went for a sightseeing trip on inlines where we passed The Wall and an Oktoberfest at Alexanderplatz, among other places.

Friday evening I booked table at Schildkröte for MCS to have some Schweinehaxe. Tasted very good but was quite huge portions and lot of protein. probably enough for at least two people.

Saturday
Race day. I got the pleasure to have a ride in Timo’s Mustang for some shopping. MCS lunch at Amici AmiciScampi sallad and a glas of white wine, perfect prep.

After the traditional photo session in the courtyard at the hostel, we rolled to the starting area at Tiergarten. Another MCS group photo and deposit the bag. This year they had moved drop off location for the “luggage”.

As usual it’s great atmosphere and feeling at the start, AC/DC Hells Bells and count down. Started in group E with Stefan, Per, Sigal and Søren. The race this year was a fantastic feel good roll from start to finish, even had energy to sprint at the end. Stefan and I helped each other from start to the finish line.  
Just after we finished, it started to rain. Most of the club members took public transport back to the hostel, Timo and I rolled back. It was VERY slippery and it was lucky it didn’t rain during the race.

After skate dinner at Amrit/Mirchi, very nice Indian food – Bombay mule cocktail and Sizzling plate with lamb and Tandoori chicken. 

After dinner some of us went to Kosmos for after skate party and we met, among others, Bart Swings, the winner of the Inline Marathon for the last five years or so. Asked him to join on a group photo…(it’s the guy in the middle with white T-shirt). 
Also had the great pleasure to meet the one and only Sebastian Baumgartner that was instructor at MCS inline camp this summer…

 

Sunday
Looked a little bit on the runners and finally got the chans to try the famous Mustafas gemüse kebab (usally always a VERY long line) before we went home…

Thanks to all participants that makes it such a great trip 🙂

Paris on skates 2017

25 members of Malmö City Skaters went on tour the 15 – 18 June to Paris to join a Pari Roller Friday Night Skate 16 June. 

Thursday
One group flew with Easy jet in the afternoon and were picked up by two cars that drove us to the 3 Ducks hostel. On the way to city I noticed a lot of people on three wheel motorbikes with warning light on driving like crazy between the cars on the highway.
After checking in we had some rosé and food at a local bistro. 
Took a walkabout to and around the Eiffel tower.

Friday
Some of us walked to the Arch de triumph where we should meet for a surprise lunch, and what a surprise!! Boarding a Bustronome double decker bus where we had a gourmet lunch with a wine meny. Multitasking taking to a new level – eating, drinking, looking at the beautiful views, listen to the interactive guide and talking with the company… A fantastic experience and many thanks to Patrik and Stefan for arranging it (and the other things).

In the evening, before the Pari Roller event, it was wining and dining at A La Tour de Eiffel, next to the hostel. After dinner it was time for the main event – Friday Night Skate/Pari roller.  We meet outside the hostel and rolled to the starting point next to the Montparnasse tower. When we arrived, we were more or less the only ones there and thought maybe they moved the starting point or cancelled the event… Finally we met one that told us they started just around the corner.

The tour was about 30 km and took about 3 hours with an 8 min break 10 km from the end. It was a fun and exciting challenge with quite high speed between the many stops. The road quality was limited, at the best. Many parts with paving stone, bad asphalt, many hills (also with paving stone). The reputation said that there could be up to 20.000 participants back in the good old days. This evening we were around 500. As often at these kind of occasions, there were a couple of “show offs” that like to show how cool and good they were, even if it a risk for them that don’t skate that well. We were escorted by two polic men on Vespas in the front and a big ambulance at the back. When the the back blockers and the ambulance were ready, it gave a “symphony” of what all it had in sound and light, fun and loud 🙂

After skate at a local bar next to the hostel. 

Saturday
Paris has a good “rent-a-bike-system”, Velib, where you pick up and return the bike at several places.  Gisle, Kicki Anders and me biked to Montmatre were we had lunch at a nice and tasty “hole in the wall” Asian restaurant. We walked up to Sacre ceur and had some rosé breaks on the way. Anders and I decided to walk back to city via Forum des halles and Pompidou center

Evening dinner at restaurant Café De L’Industrie and finishing with after dinner drink at a bar close by, with “people whatching”…

Sunday
5 people joined the Sunday tour that I planned should go along the Seine since it was quite warm and I thought along the water it was a little bit cooler and parts of the roads along the river is closed for traffic on Sundays. The Tour de Seine started at the Statue of Liberty and at Bd Peripherique we turned and went back, A few challenges on the way with walking down hill on cobble stone, but most of the time, very good asphalt and parts even with silky smooth concrete.

The plan was to join a Paris afternoon tour but it was cancelled due to an election. That’s why had decided to go home on Monday. The rest of the crowd left in Sunday afternoon. I got a new room and went out for dinner at the very nice Persian restaurant Mazeh, near the hostel,   that was recommended by the receptionist at the hostel.

Monday
Early home bound with metro + bus to the airport…

El Caminito del Rey 2016

caminito-del-rey-roadmap28 August 2016 I had the pleasure of hiking The Caminito del Rey together with Mar, Andreea, Renny and Peter.

Caminito del Rey is located approx. one hour drive from Malaga.

After the drive from Benalamadena, we had a very nice lunch at El Mirador. The restaurant has a fantastic view over the lake. Bring swimming clothes for a dip in the lake, before or/and after the walk.

caminito-del-rey-mapThe total length of El Caminito del Rey is 7.7 km. It’s divided into a 4.8 km long access way and a 2.9 km long walkway that you need a ticket to visit.

The walkway of Caminito del Rey, called El Hoyo, is of spectacular natural beauty, breathtaking and fantastic. The path is more than just a walk in the hills. Parts of the walkway is a hanging footbridge that rises over 100 metres above the river below with steep walls, that can make you feel dizzy. The path is “hazardous” because of the heights and its narrow parts. It was rebuilt so it could be used for active tourism in the natural surroundings. It requires certain level of physical effort and skilfulness. You are not risking your life at all, but  be aware of the strong impressions this place might have on you. That’s why this path is so spectacular. 

It’s a good idea to book in advance to access the walkway. They let in 50 persons every ½ hour.  

Note! The Caminito del Rey is linear, not circular. You need to make sure to come back to the start on your own. There are coaches between the northern access (Ardales) and the southern one (El Chorro), which go in both directions.

History
The walkway was originally built to provide workers at the hydroelectric power plants at Chorro Falls and Gaitanejo Falls with a means to cross between them, to provide for transport of materials, and to facilitate inspection and maintenance of the channel.

The construction began in 1901 and was finished in 1905. The original path was constructed of concrete and rested on steel rails supported by stanchions built at around 45 degrees into the rock face. An extra benefit with the path was that it created great joy for the locals that experienced easier access between the neighboring villages.

According to a local guide (that also was in the construction team for the new version) told us that approx. 200 persons died during the construction of the original walkway (the number of casualties was zero, building the new one).

King Alfonso XIII crossed the walkway in 1921 for the inauguration of the dam Conde del Guadalhorce and it became known by its present name – “The Kings Pathway“.

The old walkway deteriorated over the years and there were numerous sections where parts or all of the concrete top had collapsed. The result was large gaps bridged only by narrow steel beams or other supports. Few of the original handrails existed although a safety wire ran along the path. Several people lost their lives on the walkway and after two fatal accidents in 1999 and 2000, the local government closed both entrances. Even so, in the 4 years to 2013, four people died attempting to climb the gorge. It was known as the “The most dangerous walkway in the world”.

In March 2014, the cornerstone of the rehabilitation project was laid by specialized alpinists. The new walkway reopened on 29 March 2015.

Source: caminitodelrey.info | wikipedia