L Knee, Impact wound / trauma
2020-02-15 – 2020-09-27
Grade: 3
When orienteering, I ran across a small crest of a spur. My left knee striding forward struck a rock hidden by a bush. It hit just above the knee cap, was very painful, sent me rolling onto my back and screaming in pain. The geometry of the rock was so that it had cut a 2x1invh gash out of my leg. It was bleeding a little but not gushing out. I placed my buff over between my tights and leg to cover it and have a small amount of pressure. I then walked with some short Kong’s, back to the car 3k ish. It was painful but I could put weight on it. I was then able to drive to the hospital and get it checked. It got more painful, within 1.5hours it was stiffening up and I could barely walk. They cleaned out the wound and pulled out a small object less than pea size. They didn’t know if it was bone or rock? I was now concerned if it was broken. They had applied an anisthtic to the wound area but around the knee cap it was still very sore. Shoes and trousers were a challenge to get on and off. They stitched it up then sent me for an X-ray to check I hadn’t fractured the bone. Bloody worried now but tried to remain calm. Good news it’s not broken, or so they say. Wasn’t allowed to see the images. Then came home after about 4.5hrs. It was painful but already after one sleep, the pain has subsided a lot. Now it is just more swollen.
They recommend that it will be healed in two weeks. Then I pay a return visit to the hospital.
A long recovery but my resolution decision came after competing in the Swedish Champs 2020, a qualifier, middle and long distance proved a tough weekend, with only a tried body, however the knee withheld and recovered well.
At the start of the injury I was nieve and less concious about the impact of doing too much too soon, but it is difficult to quantiy what is too much, especially when I didn#t know exactly what problems I had caused to my knee.
I began running and jogging approx 1 month after injury, and after competing in several Corona cups, my knee would be painful after each orienteering race. Like an aching behind the cap and lower. My trip to the physio had helped me get started with mobilty and moving the knee again, and guidance of if it doesn#t hurt then it is ok to train. What I believe I had done too soon, was not allow the muscles to fully gain strength following the impact so therefore irritated the ACL.
I self diagnosed the ACL after reading up and testing different motions. It was the only logical solution, that the ACL was likely torn. So with care I could begin running on just paths, and cycling seemed ok, but occasionally irritated it if i was poorly positioned. I would notice the muslces around the knee tiring more quicley than before the injruy. Strength exercieses I carried out were initially just knee related, such as squats, balance etc and not ACL specific, however when this was showing very slow signs of recovery i worked out the ACL had some more specific exercises that could support its healing faster. using the elastic band, balance on toe ignting the ACL, knee raises, and constantly testing the knee in different situations. It really took patience and dedication.
I tried getting some plyometrics into the equation over time by starting with basic skipping and more explosive movements, building upto a point where I could do 1-2-3 hops and land on one front foot. When this pain dissapeared and I felt stronger, I knew I was on the right path. It felt as if I was constantly training a little on the edge of my limits. any more and I would cause a setback, too little and i would lose my gains.
When i introduced orienteering eventually, (first running on small paths) I started short times 10 mins then up to 15, 20mins. Aiming only to run them at race pace to ensure my body was confident in the terrain. It for sure was not a linear process. But the planning helped alot, and maintaining faith that it would heal. After some I ended up with more pain so I had some days off to let it reach a normal level again (what i talk about the edge). Eventually keeping this up, I reached a point where the recovery kicked in quickley and before I knew it, I could run almost a complete middle distance. A no problems. I could run two hours easy on small paths, no problems. So my test eventually was SM. It worked. I was tired, and could have orienteered better, but I can safely put this impact wound on the shelf for now.