Soft tissue knee injury

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JackieWilson58
JackieWilson58 Posts: 13 Member
in Introduce Yourself
Hey - I tried to run before I could walk and I shot my left knee. Any advice welcome! 58 years old, doing RICE - if this happened to you I’d appreciate motivation! Best of luck all you fitter people :)
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  • Xellercin
    Xellercin Posts: 924 Member
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    Have you had the knee evaluated? Seen a PT for injury rehab?
  • JackieWilson58
    JackieWilson58 Posts: 13 Member
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    Hi - thanks for replying! I had a terrible six hours waiting in hospital for an x-eat which confirmed what I knew - no bones fractured (I’m able to walk - just in pain). The usual RICE advice. Doing that, I *think* it’s starting to mend v slowly. I’d just taken on a personal trainer and he’s got me doing some gentle exercises. Luckily I’m now on leave for two weeks so am viewing it like a retreat - but with painkillers and exercises instead of praying :) just as well as I have no religion. I’d just like an idea of the length of time I can expect - three weeks or six months??
  • annliz23
    annliz23 Posts: 3,305 Member
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    I have weak knees from a fall when ice skating with my daughter they have never fully recovered but I use a strapping knee sleeve from boots that really helps and supports them.
  • JackieWilson58
    JackieWilson58 Posts: 13 Member
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    Thanks so much for getting back to me, annliz - I got a plain knee sleeve from decathalon - the strapping ones looked a bit intimidating. But they’re much more supportive I guess. I may have to go down that route eventually if the pain doesn’t go away. I’m basically in bed with exercise routines and painkillers but then, my kids are adults now. Not the same when they’re young… Did you try the RISE rehab? Did a doctor take a look? And how long ago did it happen? I feel your pain btw :)
  • Xellercin
    Xellercin Posts: 924 Member
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    JackieWilson58 wrote: »
    Hi - thanks for replying! I had a terrible six hours waiting in hospital for an x-eat which confirmed what I knew - no bones fractured (I’m able to walk - just in pain). The usual RICE advice. Doing that, I *think* it’s starting to mend v slowly. I’d just taken on a personal trainer and he’s got me doing some gentle exercises. Luckily I’m now on leave for two weeks so am viewing it like a retreat - but with painkillers and exercises instead of praying :) just as well as I have no religion. I’d just like an idea of the length of time I can expect - three weeks or six months??

    I strongly recommend PT.
  • annliz23
    annliz23 Posts: 3,305 Member
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    The doctor told me 10 years ago I had fractured both knee caps as he could feel it but I would just have to get on with it so I did the RICE and eventually i could walk again but they go from time to time i also use voltarol but there are things i cant do like jogging, jumping Jack's and they are worst in the winter so i just adapt exercises as necessary when i need to.
  • ninerbuff
    ninerbuff Posts: 48,535 Member
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    At your age you're likely dealing with arthritis and probably some degeneration of cartilage. How do I know? Because almost every client I've ever had over 45+ years old has some form of it. To what extend depends on factors like if they were athletes, couch potatoes, etc. R.I.C.E. should help but if you're not recovering, then I'd see an orthopedist to get a better idea of the extent of the pain.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • JackieWilson58
    JackieWilson58 Posts: 13 Member
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    Thanks ninerbuff - haven’t had arthritis before but can it appear directly after soft tissue injury? I’ve been told your cartilage degenerates more quickly after 50.
  • allaboutthecake
    allaboutthecake Posts: 1,531 Member
    edited July 2022
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    Yeeaaaaa, I'd go see Ortho and physical torture and stick with their recommendation and plan of action. I bet right now they don't want ya doing anything at all. But I'd also be begging for shots. (that's just me, tho.) Shots hurt like the dickens but they really work well. They may start you out on the topical cream like voltaren gel and/or anti-inflamatories to see if that relieves symptoms, tho. Ortho may wrap it up, too. They have a way of wrapping up the hurty parts that can bring relief.

    (I'd also get someone else to bring in the groceries or get them delivered till this is resolved. hehe.)
  • JackieWilson58
    JackieWilson58 Posts: 13 Member
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    Shots? What shots?! Pain relief injections? I’ve hired a trainer who’s giving me exercises to do - would a physiotherapist do anything different?

    Here in the UK we have to see the GP first - and try to get a referral. I’m going to ring them in a couple of days (it’ll have been two weeks since the injury) and ask if I can see a specialist. Suspect they’ll say more rest, ice, compression and elevation though.

    Thanks for all your replies!
  • Xellercin
    Xellercin Posts: 924 Member
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    JackieWilson58 wrote: »
    Shots? What shots?! Pain relief injections? I’ve hired a trainer who’s giving me exercises to do - would a physiotherapist do anything different?

    Here in the UK we have to see the GP first - and try to get a referral. I’m going to ring them in a couple of days (it’ll have been two weeks since the injury) and ask if I can see a specialist. Suspect they’ll say more rest, ice, compression and elevation though.

    Thanks for all your replies!

    There are many different types of shots.

    They may be referring to steroid shots, which are just powerful anti-inflammatories, but I never get them because they're temporary, can compromise healing and cause problems down the line.

    Otherwise there are so-called regenerative injections, such as prolotherapy, PRP, PRF, stem cells, etc.

    The science on these is murky and the results unpredictable. I personally have amazing response to prolotherapy, but no response to PRF. It's really hit and miss for very expensive treatment.

    For me it's worth trying all of them because I'm waiting on major joint surgery and trying to buy time. Prolo kept me walking without crutches for a year longer, which was great.

    You're very early on though, and time and PT might be enough to get you to a solidly healthy point. My spouse wrecked his knee badly enough to affect his function but not badly enough to need surgery and he was able to get back into running shape with PT alone. Had it not healed after a year, he would have tried injections, knowing full well that they might do nothing.

    Start with PT. Always start with PT.
  • JackieWilson58
    JackieWilson58 Posts: 13 Member
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    I’ve hit a young personal trainer who’s given me exercises. The GP prescribed Naproxen and told me to GET MOVING! Rather than hugging the bed. Can continue with paracetamol. Instantly feel better and am spending more time walking through the soreness. Said it sounds like there’s no tear, just sprain. A private knee specialist who offers a free ten minutes on the phone concurred.

    So I hope to return to work in a fortnight with a knee sleeve if necessary and painkillers and I’m gonna start a cycle machine gym habit.

    Yay me!

    It does sound like the US health system has a lot more options - as long as you have insurance or wealth to pay for it…
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    "Soft tissue injury" is pretty vague and encompasses numerous things from sprains to strains and pulls and contusions to bursitis, etc. The amount of time it takes to heal would depend on what the more specific injury is.

    Observationally it would appear to me the most common knee injuries outside of actual damage to tendons or ligaments is bursitis or what is known as "runners knee".

    Bursitis (also "water under the knee) is pretty common. I used to get it quite a bit when I was a sprinter. One or more of the four bursa around the knee fill with fluid and there is usually a good bit of swelling. Depending on severity the knee may be anywhere from a little stiff to so stiff you can't really bend without quite a bit of pain.

    Runners knee is often caused by weak or unbalanced thigh/hamstring muscles and/or IT band syndrome. There can be some swelling but it's generally pretty mild if present at all. It's mostly just a dull pain and a sharper pain around the knee when moving. I get this frequently when cycling a lot if I'm not also rolling my IT band and thighs...generally with some rolling it's gone within a few days.
  • JackieWilson58
    JackieWilson58 Posts: 13 Member
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    Thanks and that’s the pain I have - Naprosyn and paracetamol plus time is making a massive difference.

    Scary thing to happen but it finally feels like I’m starting to get somewhere. Hopefully limping will stop in a few days.

    You’re all a great support - thanks a mill!
  • Xellercin
    Xellercin Posts: 924 Member
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    JackieWilson58 wrote: »
    I’ve hit a young personal trainer who’s given me exercises. The GP prescribed Naproxen and told me to GET MOVING! Rather than hugging the bed. Can continue with paracetamol. Instantly feel better and am spending more time walking through the soreness. Said it sounds like there’s no tear, just sprain. A private knee specialist who offers a free ten minutes on the phone concurred.

    So I hope to return to work in a fortnight with a knee sleeve if necessary and painkillers and I’m gonna start a cycle machine gym habit.

    Yay me!

    It does sound like the US health system has a lot more options - as long as you have insurance or wealth to pay for it…

    K...but I'll say it one last time: go see a physical therapist/physiotherapist (whatever they are called where you are).

    These are professionals whose one job it is to help people recover from injuries, that's all they do. That's who you should see to assess exactly what the impact of the injury is and how not to make it worse while you recover.

    I pay out of pocket for mine, it's usually around $75/session and by far the best money I have ever spent in my entire life.

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