Author Archives: Ingo

Ski Davos 2019


16 – 20 December 2019 I had the pleasure of joining the Munk family, Birgitte, Morten and Andreas, on a ski trip to Davos, Switzerland. We stayed at the very nice Sunstar Hotel close to Davos Platz.

SAS flight to Zürich – train from the airport to Davos with change at Zürich HB and Landquart. Approx. 2,5 hours.

Tip: Save some money on the return ticket by using the ski pass to Kloster and buy the train ticket starting from here. Disadvantage – you need to change train one more time in Kloster.

During the week it was only Parsenn and Jakobshorn that was open and quite a few lifts and pistes at these areas was closed. Don’t know if the reason was early in the season, lack of people, lack of snow (I think there was ok with the white stuff) or due to strong winds sometimes – maybe a combo… anyways, we got some really nice runs during the stay, both on and off the piste. 

Conversation day one, after arriving at the top of Jakobshorn:
Ingo – “Note that I haven’ been skiing at all this year, I have an injured knee, still in rehab mode, I have rented skis I haven’t tried yet. Let’s take it easy the first couple of runs, on the piste.”
Morten – “No problem, we do that.”
After approx 300 m down a transport run…
Morten (stops looking over the edge, off piste) – “This looks nice, let’s try!”
Ingo – “What!!”
Morten – “Looks fine, let’s try. No problem, we take it easy…”
Ingo – “Ok, let’s try it but it’s against my will ;-)”
…and off we go. It was fun, went well but I admit, I was “a bit” nervous…


Thanks guys for a great week!

QTR – A year after surgery

A year ago, 21 December 2018, I went through a surgery for a Quadriceps Tendon Rupture – QTR.

You can read more about the rehab process in previous posts.

I started inlines practice in May. Done some long tours and participated in Berlin Inline Marathon in September. Running is still a little bit of a challenge but #gettingthere.

My nice physiotherapist, Kasper at Virum Fys, have suggested some exercises that I’ve done several times a week. His last advice was to keep on with the rehab training don’t stop just because you stop at the phys, apparently a common situation… 

Twice everyday I have massaged the scar with different remedies – 98% Aloe Gel, Locobase Repair cream, Aloe Vera Rub or Blue Hors Hot & Cool. The goal was that the scar should be gone after a year, nearly there:

Last week I was skiing in Davos, Switzerland, both on and off the piste. Have to admit, I was a bit nervous at times, how should this work out but it turned out well. The knee got some TLC in the evening and was happy 🙂 

#whatdoesnthurtyoumakeyoustronger

Have a very Merry Christmas and a Happy New Year!
  

Madrid 2019

Visit to Madrid 19-23 October 2019. 

Saturday
Flight CPH – Madrid with a friend of Norwegian. Limited service on board. Good we bought a Joe and the Juice spicy tuna sandwich to go as “on-flight-meal”.

Metro #10 from airport, change to #8 to Tribunal.  
Checked in at Rentalis Gran Via Fuencarral, an Airbnb flat (didn’t know booking.com have airbnb). Small, nice and clean with fantastic location. It was a challenge finding the entrance since the notification from Booking.com didn’t have a street number. Called the host, José, that guided and greeted us. José liked Madrid very much and he wanted the guests to do the same :-).  He explained and marked all the sights in Madrid on a map.
It was raining so limited walkabout. Dinner at the local Delisko.

Sunday – walkabout, 18 km

Flea- /Street market El Rastro
Mercado de San Miguel
Plaza Mayor
Puerta del Sol
Lunch at Five Guys
Park De El Retiro incl. the beautiful garden Jardines de Herrero Palacios with many peacocks.
Tapas and beer at the local El Tigre, recommended by the host José. A plate of tapas and 2 beer – 5 euro.
After walkabout rosado at Makilla
Dinner at Takos al Pastor after 1 hour in line. A selection of tacos, (1 euro each) and quesadilla and Margarita – Disfruta!

Gallery:

Monday – walkabout theme “Getting High”, 16 km

Sunny and chilly.  4-8 degrees in the early morning! Mickey comment, “like being at a ski resort – clear blue sky, sun and cold”.
The host José marked some viewpoints on the map.
Started with Mimosa (Cava + orange juice) brunch at Brunch club – great brunch salad, Mickey Slamon wrap
First viewpoint – El Cortes Ingles – view to Schweppes building
Second viewpoint Endifico Espana – 360 Rooftop bar where Stephani served us rosado, birthday version :-).
Passing Templo de Debod on the way to third viewpoint, Teleferico de Madrid 
Walked through Parque del Teleferico and passing Lago Casa de Campo on the way to Palacio Real and Catedral de la Almudena for viewpoint #four. Arrived too late, It closed at 14:30.
Dinner at restaurant La Cabana Argentina Mickey’s birthday gift to me 🙂
Mickey invited to cocktail bar – 1862 Dry Bar

Gallery:

Tuesday walkabout – avoiding the rain showers

Tapas lunch at Orio
Historic Museum
Museo ABC graphic art and illustrations, theme Metro 100 years
Källa craft beer, FB
Great burger dinner at SteakBurger

Gallery:

Wednesday
Showers. Checking out. Brunch at Zenith Brunch & Cocktails

To airport…

Gallery – Shop curtains:

Gallery – Metro station signs:

QTR – Check up

The 30 August I had a check up for a “disability certificate”, to the insurance company.  

Made a visit to Malmö Hospital where the ortoped examined the knee, measured ROM – range of motion and muscle loss.
Range of motion (normal 0/140): Right: 0/120 | Left: 0/140
Thigh: (circumference 10 cm over the knee cap): Right: 42,5 cm | Left: 46 cm
Knee cap: Right: 41 cm | Left: 39 cm

Conclusion: It looks good, little less power and ROM in the knee and leg but keep on with the rehab…

Berlin Inline Marathon 2019

Thursday: Transport – check in at hostel – drink at the local bar, same procedure as every year 😉

Friday: Rain!! Expo – Craft beer and board game at The Muted Horn. Dinner at Block House.

Saturday: This year we tried the concept, Gladpack. All the participants in the pack should start and finish with the same time. We didn’t decide what time. We should start and finish all at a line next to each other (spontaneously, we did the same trick at the ½ marathon) . Everybody was rolling together as one group, helping each other – “GAP!!! – CONTACT!!!. We ended up being 9 participants and we all started in group “F”. 
While waiting for the start, it started to pour down!!! The start was postponed 10 minutes. 
The streets was VERY slippery. We managed to finish as planned and even picked up some other MCS members on the way. Personally, I enjoyed the race, even if the weather conditions was bad and I had promised myself never roll to this race when wet roads! It was a great Gladpack that did very well and thanks to everybody to make it great!

Saturday dinner at Glashaus. After skate party at Kosmos.

Sunday: Very nice lunch at Knofi

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 quadriceps 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…