Best Version of Me: Injury Report (Unfortunately)

So…I have updated my Facebook group but have not had a chance to write an update for the blog series, so here it is.

I, unfortunately, injured my left knee about 3-4 weeks ago while on a camping trip with friends. It isn’t anything too serious; I sprained my MCL (the ligament on the inside of the knee joint) and my knee cap moved out of joint and back into place.  Just as I was making a change in my work schedule to make it easier to achieve my workout goals I had this set back.

Related: Exercising with Knee Pain: You Still Can

Because workouts have been focused on rehabilitation of the knee, they have just started to get to a point where I can really make myself work hard enough to get a solid workout. This has made tracking my nutrition and focusing on that much more important. I am using the MyFitness Pal app (not a product endorsement) which I have used with some success in prior health and fitness journeys. It allows me to set realistic weight loss and calorie intake goals based on my height, weight, general activity level, and what my overall weight loss goal is. I have also adjusted my nutrition goals (the percentage of my diet that are made up by carbohydrates, fat, and protein) so that I am taking in more fat and protein and avoiding excessive carb intake since I am not as active as I want to be.

Related: How Dry Needling Can Help Knee Pain

There is also going to be a shake up on the exercise front. Over the next couple of weeks I am going to look into joining a local gym. The at home workout is not working as well for me as I had hoped. I have always had weight lifting as part of my regimen when I have had success in the past and I need more of that. I have found that mixing cardiovascular and body weight exercise in with weight lifting allows me to get what I want out of a work out, burn more fat and gain strength in the process. I have also moved offices (from South Portland to Gorham) which is a significantly shorter commute. My mornings are now much easier to fit a workout into. As my knee progresses I can increase my activity at the gym and get back into full swing.

Thanks to everyone who has encouraged me and is keeping up with the progress. Please join in and offer your own experiences and advice, or get some advice, on our Best Version of Me Facebook page.

By Phil Finemore, PT, DPT

Back in Motion® Physical Therapy – Gorham, Maine