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.
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.
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…
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:
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
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…
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.
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 Angeli, a 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.
Race day. I got the pleasure to have a ride in Timo’s Mustang for some shopping. MCS lunch at Amici Amici, Scampi 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…
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 🙂
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.
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.
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.
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”…
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.
Early home bound with metro + bus to the airport…
28 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.
The 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.
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.
Arrived JFK – Airtrain to Jamaica – MetroCard – Took subway E to Rockefeller, changed to B “express” – Missed to get of at Columbus Sq. and ended up at 112 st. where we changed and returned to 59 st./Columbus Sq. – Walked 5 min. to 63 st. – Checked in at West Side YMCA.
Circle Line Landmark Cruise and Battery Park day. Sunshine and warm.
Walked down to Hudson River, booked the Circle Line – Landmark cruise at 11.00. Had a cup of coffee/water. Learned that one reason for long lines could be the taking of photos against a green screen for “tacky” backgrounds… – Lunch at Landmark Tavern, recommended by the guide on the boat. Nice place – Walked 47 st. with lots of small restaurants – Subway from 42nd str. to World Trade Center Station – One World Observatory – “Ground Zero” – Irish Hunger Memorial – Battery Park (Pier A, East Coast Memorial, American Merchant Mariners’ Memorial) – Wall Street – Charging Bull – Visit to a local liquor store. Mickey was told “don’t touch!!!” the bottles, the 21 year syndrome!! – Testing burger at Shake Shack on Murray Street – subway from Chamber st. “home” (59 st.).
After Centrapark drink @ the “Y”, Gin & Lemon/Lime juice (no admission and no ID required in the room, don’t tell anyone) – Walked Down 8th Avenue to Thai restaurant, Chai Thai – Times Square by night – Soft ice Dessert @ MacD
19 June, DAY #4
Brooklyn Heights day. Sunshine and warm
Subway to High Street st, Brooklyn – Walk Henry St. to Joralemon St. – Breakfast at Pier 6, a fruit bowl, $11 + coffee, same price as 4 big muffins!! …Burgers and fries cheaper… “It’s more expensive to be healthy…” – Walked along Brooklyn Heights Promenade to Brooklyn Bridge (another highlight of the trip and can be recommended) – Lunch at Pier 1, under the tent. Beer (for me), water (for Mickey, 21!!) and fries, “Alcohol consumed under the tent. ID required” – Manhattan Bridge – DUMBO (Down Under the Manhattan Bridge Overpass) – Jane’s Carousel – Sunday Flea Market – Brooklyn Bridge – Supreme Court – Chinatown, Mott st.- Little Italy – Pizza at Lombardi’s, first pizzeria in NYC, 1905 – Spring St. – Subway “home”.
“After walk drink”, nice gin/lemon/lime in the room – 6th, Avenue of the Americas, to Empire State Building (did you know it was built in 13 months!!) – Museum at 80th floor – Looong line to the elevator to the top at 86th floor. Walked. Clear sky with stars and full moon, TOTALLY MAGIC!!! Did several laps around the deck (another high light of the trip and can be recommended) – Walked back “home” on Broadway.
Luggage label challenge. Label machine no work, WHAT TO DO!!! “Stupid tourist who suggest a solution”… (Mickey overheard conversation between the staff…) – Smoothie at Starbucks (again) – Talked to a girl from Vice magazine about New York music: New York – by John Lennon and what to spend the last ticket on, suggestion was visit the Intrepid Sea Air & Space Museum – We spent over 3 hours there + at a Navy school ship + in USS Growler submarine. Very interesting visit – Testing burger at Island Burgers and Shakes – Walkabout in Hell’s Kitchen – Coffee break at Bryant Park – Time’s Square, talked to some “bus boys”, salary 20% commission – 7th st “home”
Collect luggage – Subway “A” to Herman Beach, $2.75 x 2 – Air train to JFK Terminal 1 $5 x 2! “Who said free terminal shuttle?” – Mickey liked to get some special sorts of alcohol, e.g. Tito’s Vodka, St Germain… – For some reason we managed to get “Premium Check In” and “First Class Security Line” – Flight departure was 2 hours+ late and not with a Norwegian flight but with Hi Fly, Portuguese low budget flight. No safety instructions, no information, no inflight entertainment, “nothing!!!”, they served “food”…it was NOT Norwegian standard…
I bought New York Explorer Pass ($77) with 3 tickets (x 2), that we used on Circle Lines Landmark Cruise, Empire State Observatory and Intrepid Sea, Air and Space Museum
Starter: Salmon Carpaccio with scampi and pine nuts
Sliced smoked salmon
Roasted italian ham, e.g. Serrano
Roast the pine nuts golden in a dry frying pan, add little salt. Place the salmon and scampi on the plate. Sprinkle with lemon peel, horseradish and chives (optional). Season with a little sea salt and black pepper. Top with rocket salad and ham flakes. Drizzle with olive oil and little lemon-/lime juice.
Main: Pepper steak with red wine sauce, roasted rose mary potatoes, selection of “grilled” veggies and cucumber salad.
Pepper steak Fillet of beef Coarsely ground black pepper Butter
Cover and press black pepper on the beef. Let it rest for 1 hour. Fry the beef in butter for apprx. 3 min. on each side. Let it rest for 5-10 min. Tip: At the end, lower the heat, add some more butter if needed, turn the meat every 15 sek. a few times.
Roasted potatoes Cut the potatoes in cloves. Put in a oven pan. Add cloves of garlic. Sprinkle with rose mary, lemon peel and olive oil. Season with salt and pepper. Bake in oven 180o until golden.
Peel and cut the carrots into small pieces. Boil them in the wine and water about 10 minutes. Remove the carrots. Add soy sauce and honey. Season with salt and pepper. Add the butter and whisk in cornstarch mix or cream. Cook for about 1 minute or until thickened.
Cucumber sallad 4 pers. 2 shallots ½ dl lemon juice 2 tbs honey 1 cucumber ½ dl sesame seed crispy salad olive oil, salt and pepper
Peel and chop the shallots finely. Mix onion, lemon juice, honey and 1 dl oil. Season to taste with salt and pepper. Peel and half the cucumber. Remove the seed and cut into fine dices. Roast the sesame seeds in a hot and dry frying pan. Mix Cucumber and sesame seed into the dressing and let it stand for approx an hour. Mix in the salad at serving.
Dessert: Chocolate mousse, whipped cream and raspberry topped with roasted white chocolate
pinch of salt
2½ dl cream
100 gr dark chokolate (70%)
pinch of vanilla powder
optional: 1 teasp liquorice or coffe powder. I added a dash of Cointreau
Separate the yolks from the white. Whip the whites hard with salt. Whip the crea, not too hard. Melt the chocolate. Remove from heat. Add the yolks, one by one. Stir the chocolate mix gently into the egg whites. Stir in the whipped cream. Pour into serving dishes and place them in the fridge for min. 2 hours. Garnish with whipped cream and raspberries, top with roasted chocolate and serve.
Thursday The trip to Berlin Inline Marathon 2015 started from Malmö at 15.30, Thursday 24 September, with Patrik as driver and Lotta, Stefan, Gisle and myself as passengers. The time of departure involved rush hour on the southern motorway to Gedser. Patrik did a very good job and manage to get “in time” to the ferry. It was probably the tightest timing I’ve tried – 4 minutes before departure at the ticket office. Should mention that Patrik found a Super Duper deal on this specific departure, SEK 130!!, total price, one way for the car and passengers.
We arrived at the Acama hostel, Kreuzberg Berlin, at 22:00. Checked in and went out to an Ethiopian bar/restaurant in the neighbourhood where some tried Banana beer and palm beer served in a calebasse bowl. Finished the evening with a late night photo walk with Stefan to the Sience museum.
Friday Some of us went “breakfast hunting”. After that Stefan found a green spot on the gps and it turned out to be a nice park called Victoria park. After a photo stroll it was time to head for Tempelhof Airport to pick up start number, chip and check out the different gear.
Lunch at a nice Italian restaurant on Bergman strasse. Photo walkabout to the hostel with Robert where we passed a super cool shoemaker, totally retro, where it already was after work drinks 🙂
The afternoon was spent with a approx 20 km photo roll about with Stefan. Rollerskates is a great way to go around Berlin. Lot’s of really good bike pathways. Also some that’s not so good 😉 .
For Friday evening dinner, Ceci recommended a Singaporian restaurant, Mirchi, that was really good. Got a doggy bag with the fantastic lamb in coconut I couldn’t finish. Left in the reception at the hostel. Perfect for breakfast 😀
Saturday The staff couldn’t find the doggy bag and I didn’t get that fantastic lamb dish for breakfast, øv 🙁
Preparing the gear for the Marathon. Lunch at the traditional Italian “around the corner”. Some of us rolled to the Marathon start.
The race this year was a total good feeling and fun trip all the way. No sore back or anything. Finished on 1.40. Impressed by Torkel who joined the pack all the way after just practice inlines 4 x 10 km before!! (bonus info: he’s been practice a lot of ice skating…)
Some of us rolled back to the hostel, with a beautiful “pre sunset”. Feeling “natural high”…
The after skate dinner was at the same place as last year, at the steak and burger restaurant The Bird, X-berg. Unfortunately the fuse for the ventilation went and we had to wait quite some time for the food in a very smokey restaurant. The staff was friendly and brought starters and shots as an excuse for keeping us waiting…
Finished the night with After Skate Disco at Kosmos. Returning back to the hostel we all decided to take the U-bahn. It was a “interesting” trip but probably not the best decision, time wise, compared to a taxi 😉
Sunday Returning home…
Thanks Malmö City Skaters and everybody else for a great weekend 😀