Took a fall

alikat42

I was attacked by a goose on my run tonight. This caused me to fall hard on my right knee (sidewalk, not asphalt). I iced it for about 20 minutes as soon as I got home, took ibuprofen, and I've got it propped up on the coffee table?

Is there anything else I can/should do? Also, my first 5K is Saturday, what are the chances that I'll be able to run?

scottb81

You did the right thing. If you didn't strain any tendons or ligaments you should be able to race Sat. See how it feels tomorrow.

Also, congratulations on gaining an excellent running story to tell in the future. And don't feel like the lone ranger on this. I ran into a knee high fence at dawn a few weeks ago and went down hard on my knees on the pavement. It hurt at the time but didn't interfere with running at all.

BrianSharpe

Ouch! You may also want to wrap the knee with a compression bandage if there's any swelling and ice it again tomorrow.

I've had a few close calls with aggressive geese (I frequently run along a path beside the Ottawa River - lots of geese) so far, so good though.

alikat42

Ouch! You may also want to wrap the knee with a compression bandage if there's any swelling and ice it again tomorrow.

I've had a few close calls with aggressive geese (I frequently run along a path beside the Ottawa River - lots of geese) so far, so good though.

Any thoughts on how to ghetto rig a compression bandage? I don't have one, but I now have what looks like a ping pong ball on my knee.

Aperture_Science

If you've got external swelling that is a good sign in some ways, it is telling us that the injury is external rather than deeper inside your knee. But a ping pong ball sized swelling sounds pretty bad to me.


Normal procedure for injury would be RICE. Rest/Ice/Compression/Elevation and the compression bit is what Brian is recommending with a bandage. But, with this level of swelling I'm uncertain as to how effective or indeed wise compression would be. I can see it POSSIBLY hindering the healing process and being very painful.

Hopefully by the itme you read this you will have had a nights sleep on it and the swelling will have gone down but if not, and you choose to compress send someone out for a tubi-grip type bandage or rig something up with an old sock or pair of tights. If the swelling is still prominent, snip a hole big enough to relieve the pressure on that point (only).

How well yo recover from an injury like this depends a lot on what you do in the first few hours and days so, stay off that leg. Give it the best chance of recovery. Continue to ice and keep it up if you can.

Also remember: Your fitness and health is a long term thing, no matter how tempting it would be silly to jeopardize your health for one run. If you feel that you are sound for the race, by all means give it a go but do not risk it if there is doubt. There will be other races.

Best wishes.

tony1307

I used to hurt my knees alot. Dr. always recommend RICE.

Rest
Ice
Compression
Elevation

wolfchild59

Last time I took a fall I ended up at the hospital due to the injuries. I had already been doing RICE and he told me to keep doing that, but that after the first day or so, to also do heat along with the ice or even move to just 15 minutes on/15 minutes on of heat instead of ice at all.

The ice is most effective initially to help with swelling and the initial shock. But the heat will be what will help with the healing and swelling once it's "set in".

And I would look into picking up a 4" wide ACE bandage to be able to wrap your knee for the run. It's tempting to just buy the knee compression things that just slide on, but when you do the wrap yourself you can make sure that you are adjusting the tension to fit your leg exactly and where you do the crossing of the wrap can focus the compression where you need it.

I have chronic ankle and knee pain from old injuries and I've never found a brace that feels as good as just wrapping it myself. I only use the braces as preventative type measures, like knowing I'll be walking for 16 hours so I throw one on at the start of the day to avoid pain from setting in since it's just a basic support tool.

mandylooo

Last time I took a fall I ended up at the hospital due to the injuries. I had already been doing RICE and he told me to keep doing that, but that after the first day or so, to also do heat along with the ice or even move to just 15 minutes on/15 minutes on of heat instead of ice at all.

The ice is most effective initially to help with swelling and the initial shock. But the heat will be what will help with the healing and swelling once it's "set in".

Agree. The heat increases the blood flow to the area (cf ice which reduces it) and promotes healing. So yes, ice to begin with, but then heat.

ilovedeadlifts

I used to hurt my knees alot. Dr. always recommend RICE.

Rest
Ice
Compression
Elevation

This.
I'd eat pretty well this week and pump myself full of anti-inflammatories if you want to get ready for the race.

Aperture_Science

how is the knee now (I need closure!!!)?

alikat42

It's alright. The swelling is gone. I have a spectacular bruise. It's a little tender, but it's all surface (no joint pain). So, I'm about to get ready to head out for my first 5K

Aperture_Science

Great news and enjoy the race!

neanderthin

Goose for dinner.