Favorite Tweet: "Dear NSA, as you know, I'm going to sleep now. Can you please tell me if I indeed locked the front door? Ever thankful, well, u know who." Author Unknown
Probably the Best Tri Weight Workout You'll Find
Begin by standing on a comfortable surface, where you have plenty of room at each side.
With a 5-lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 10-lb potato bags. Then try 50-lb potato bags and eventually try to get to where you can lift a 100-lb potato bag in each hand and hold your arms straight for more than a full minute. (I'm at this level).
After you feel confident at that level, put a potato in each bag.
“Say coach, I caught my foot on a tree root running trails this morning and twisted my knee. It hurt a good bit, and now it’s beginning to swell. You don’t think I tore the cartilage do you?”
I get a lot of e-mails from athletes following knee injuries.The knee cartilage, or meniscus, is an important structure in your knee. Menisci, actually, as we have two in each knee, an inside (medial) one and an outside (lateral) one. They are "C" shaped bits of fibrocartilage also known as semi-lunar cartilages which serve many functions. This is important as it wasn't that many years ago that surgeons felt the meniscus to have no purpose and excised them at will, especially in the pre-arthroscopy days. Some of you no doubt can remember that HS athletic injury by looking at the sizable scar on your knee from your open menisectomy (excision). Retrospectively, that may not have been the best thing for these knees.
It's currently felt that the meniscus aids in the lubrication of the joint, stress transfer from femur to tibia, and that it contributes to the stability of the knee. Unless injured, the meniscus will provide a lifetime of service to it's owner without complaint. That said, through injury, arthritis or just plain bad luck, any among us may suffer a "torn knee cartilage." As was true for both Tom Brady and Tiger Woods, the tear can accompany injury to one or more major ligaments. Usually bad news, this can be a career ending injury. Even a triathlon ending injury.
Frequently, the injured triathlete will have a physical exam by his/her physician, x-rays and/or an MRI to make the diagnosis. When swelling is present, it’s not uncommon for the examining surgeon to extract some for lab analysis. If a tear is identified, commonly arthroscopy will follow to remove or repair the damaged meniscus. (In highly selected cases, a meniscus transplant may be considered when more traditional methods have failed.) The arthroscopy is done in the sterile environment of the operating room under a variety of types of anesthesia - most of my patients watched theirs on the TV in the operating theater! The scope is introduced through two 1/4" punctures which rarely even need stitches at the end of the procedure. Oftentimes the surgery is completed in under an hour, there are no crutches, and rehab exercises are begun in the recovery room.
The surgeon who's seen the inside of your knee is likely in the best position to determine your return to sport, possible limitations, etc. but recovery from an arthroscopy for an isolated is usually pretty quick in the motivated triathlete.