Left Knee Update

For the past two weeks, I've cut way back on the running and cycling mileage to allow the left knee a chance to recover properly from that nagging injury.

For the record, here are the steps I took to get better:

1) Rest: I rested by reducing frequency and restricting all bike rides to less than one hour. In two weeks, I was on Old Yeller twice and the P2sl three times. I ran three times for a grand total of 15 miles. Also reduced leg lifts to about 75% of what I was doing previously. I still swam like a madman.

2) Ice: great stuff. I hope we humans never lose the recipe. An ice bag strapped to the leg for 10 minutes on/off three to five times a day.

3) To reduce inflammation, I just completed taking Ibuprofen for ten days, 4 times daily.

4) Bike fit: I had the LBS professionally fit me to Old Yeller. The seat post height and cleats were apparently good, but I was stretched too extended over the top tube. This caused over-extension in the knee on the down stroke. Solution: a new zero degree seat tube offset and a shorter stem closed the gap.

5) Physical Therapy: I've visited Excel Physical Fitness' Mike Bartels last Friday. (Thanks for recommending him, Matt.) Apparently, the knee injury was a result of a poor hip alignment. Weak muscles in the hip caused the left hip to rotate forward. While not physically smaller, the effect was like having a shorter leg. Without knowing it, I compensated by hyper-extending the left knee. Mike sent me home with some hip strengthening exercises to get things back in balance.

Along the way towards healing I've found that resting often requires some of the most discipline in training when goals and race commitments are on the line. I hope to be back to 100% soon.

My Left Knee

I haven't seen this movie. I heard it's good. I heard it's boring too. Other than the left knee's close proximity to the left foot, it is used here for dramatic effect to build tension about the current condition at hand.

--//--

Dear Left Knee,

I've been neglecting listening to you.

As you're painfully aware, I've cycling more lately. I'm commuting to work more, have been on the trainer this winter (a first) and have completed two long rides before March 1st.

While I thought that this would be acceptable cross training that you could handle, I've made an error in judgment and I owe you an amends.

You see, I've take the time to reflect about what's caused the dysfunction between us. Here's some areas that have exacerbated the problem:
* Lifting: 2.5 x body weight on hip sled too quickly
* Mashing: incorporating mashing drills into rides
* New cycling shoes and SPD Pedals without a cleat fit
* Raising Old Yeller's seat post
* Volume of riding: more than ever previously

All of this has been hard on you. I understand that now. You began hinting to me subtly through cramping and slight twinges of pain. Then, it became more pronounced and regular as the problem festered for more than a couple of days at a time. While it's not at a crisis, I recognize that I'm not made of steel and you are not bullet proof. I may have to scale back a bit.

So allow me the grace to admit this humbly: you are right. I am wrong. I am sorry.

Aw shucks, c'mon baby, please - - PLEASE!! take me back! It'll be like old times, I swear!

I yearn for you tragically,
Brady


Psst: so who's up for the Louisville loop this weekend?