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Medial Meniscus Tear : exercise recommendations for Hevy workout.
I’m a 60 year old male in relatively good shape and an avid mountain hiker and trail run with my dog. Six weeks ago I suffered a medial meniscus tear in my right knee from, of all things, getting up poorly from a deep sofa!
Did the research and have an excellent sports physiotherapist, all of which recommended therapy over surgery … and most of the latest research seems to favour therapy for longer term benefits. I have no arthritis and my bone structure is healthy with no degradation.
Noticed little / no difference for first three weeks of therapy - very frustrating and disappointing. Stuck with the plan and noticed beneficial improvement in the fourth week and progressive results since then. Still have a long ways to go to get anywhere near my previous baseline - but feeling optimistic about it now.
If anyone had a similar experience, I have a few questions:
Do you wear a compression wrap on your injured knee whenever you exercise? I currently do and not sure if that will negatively impact my muscle development, it definitely feels better when I’m out hiking.
I can hike for around 5 to 8 km on level ground without my knee swelling up the next day, but any elevation and descents will cause next day swelling! What exercises can I do to help mitigate that and maintain long term stability?
I used to ruck regularly with 60 lb pack, any chance I can eventually get back into rucking or is that just wishful thinking? My main hope is that I can get back to my 15 to 20 km mountain hikes with my dog and continue doing that well into my 70’s. If I can do that than I’m a happy camper 😊
My sport physiotherapist was great and really helped me for those first four to five weeks, but now they are not ‘adding’ anything in regard to exercise or therapeutic recommendations. I row and do strength training daily (full body compound exercises on a balanced rotation). I’m still very careful with leg routine and no longer do deep squats and sticking to lighter weights and more reps as my ‘new’ reality. Looking for any specific exercises that I should be doing for long term stability… dumbbell or bodyweight only, as I much prefer that more flexible range of motion.
Thanks 🤗
I’m a 60 year old male in relatively good shape and an avid mountain hiker and trail run with my dog. Six weeks ago I suffered a medial meniscus tear in my right knee from, of all things, getting up poorly from a deep sofa!
Did the research and have an excellent sports physiotherapist, all of which recommended therapy over surgery … and most of the latest research seems to favour therapy for longer term benefits. I have no arthritis and my bone structure is healthy with no degradation.
Noticed little / no difference for first three weeks of therapy - very frustrating and disappointing. Stuck with the plan and noticed beneficial improvement in the fourth week and progressive results since then. Still have a long ways to go to get anywhere near my previous baseline - but feeling optimistic about it now.
If anyone had a similar experience, I have a few questions:
Do you wear a compression wrap on your injured knee whenever you exercise? I currently do and not sure if that will negatively impact my muscle development, it definitely feels better when I’m out hiking.
I can hike for around 5 to 8 km on level ground without my knee swelling up the next day, but any elevation and descents will cause next day swelling! What exercises can I do to help mitigate that and maintain long term stability?
I used to ruck regularly with 60 lb pack, any chance I can eventually get back into rucking or is that just wishful thinking? My main hope is that I can get back to my 15 to 20 km mountain hikes with my dog and continue doing that well into my 70’s. If I can do that than I’m a happy camper 😊
My sport physiotherapist was great and really helped me for those first four to five weeks, but now they are not ‘adding’ anything in regard to exercise or therapeutic recommendations. I row and do strength training daily (full body compound exercises on a balanced rotation). I’m still very careful with leg routine and no longer do deep squats and sticking to lighter weights and more reps as my ‘new’ reality. Looking for any specific exercises that I should be doing for long term stability… dumbbell or bodyweight only, as I much prefer that more flexible range of motion.
Thanks 🤗
New Virtual Team - Rowers Wanted
Now that Fall is coming, the Fall Team Challenge will be starting up again… if interested you are welcome to join The Cyber Skiffs** **as I’m creating a new team. This is NOT a hard core competitive team but, rather, a friendly team consisting of a rag tag group of folks from all over the world who simply enjoy the health benefits of rowing regardless of gender, age or ability!
If anyone is interested, send a request from the team site: https://log.concept2.com/team/18148
Filter Category: Health/Fitness
Team Size: like to keep to the 2-5 members
Now that Fall is coming, the Fall Team Challenge will be starting up again… if interested you are welcome to join ‘The Cyber Skiffs’ as I’m creating a new team. This is NOT a hard core competitive team but, rather, a friendly team consisting of a rag tag group of folks from all over the world who simply enjoy the health benefits of rowing regardless of gender, age or ability! If anyone is interested, send a request from the team site:
https://log.concept2.com/team/18148
Filter Category: Health/Fitness
Team Size: like to keep it to the 6-20 member filter size category
Apologies as this is almost a ‘repost’ because this subreddit does not allow additional photos in comments. Here is a new rendering of my proposed cottage design’s exterior with modifications made from feedback received so far. What are your thoughts on this exterior and how would you do it differently? I like the stonework and plan to build matching stone knee walls / garden planters along perimeter of patio area, which gives a defined space and lets us leave the remaining property go wild and thus avoiding unnecessary landscape maintenance.
What are your thoughts on this exterior and how would you do it differently? I like the stonework and plan to build matching stone knee walls / garden planters along perimeter of patio area.
This is getting close to our retirement cottage dream layout - but struggling a bit with entryway, want a mudroom alcove area with small hobby room where we currently have activity room. My bathroom is meant to have double sinks with toilet in corner area so ignore that glitch.
I just downloaded Hevy and like it’s personalized program for me so far. I’m a 60 y/o married male who typically uses Concept2 for 30 minute warm-up; home gym with dumbbells, resistance bands and bodyweight exercises. I also ruck daily with my dog (25 to 50 lb weighted pack). Fitness goal is to simply keep in shape and be active outdoors for as long as possible…
Currently dealing with a torn meniscus, which is why I’m trying Hevy out as I need to incorporate more variety into my exercise routine.
Anyone around same age with similar fitness goals? I’m seeking a few fellow “old farts” to encourage each other with workout consistency - if interested, my Hevy username is “crankygoat”.
UPDATE: I decided to try the “Trainer” feature for a balanced four day workout per week routine. I did first Hevy workout tonight and like it, first app I did not need to fiddle with recommendations - they were spot on and it was a good workout 👍🏽
I’m turning 60 this year and in relatively good shape, but definitely could be better. Is there a gym that is more focused on senior fitness in Nanaimo? I generally dislike going to a public gym, but it may be a necessary evil if I want to get a good workout in … my home gym just doesn’t cut it.
I’m not at all interested in going to a gym with folks under 50 and obvious steroid use; I just want to access quality weightlifting equipment with not too many people around and do a structured workout that’s mostly compound exercises geared for the 55+ crowd.
Hey folks, we’ve had our rescue pittie mix for just about a year now. He’s approximately two years old and an awesome boy - super friendly with people, dogs and even cats. Training has gone well, except for recall - that’s the one area he’s not reliable on.
We’re okay if he will always need to be on leash - we CaniCross and CaniTrek with him regularly and it works out great. There are times though when we would love to give him some more freedom on our hikes, but twice now he’s gotten on a scent and takes off - single, one track mind that completely ignores everything but the scent. Thankfully we were able to catch him, but not until after an exhausting search. I suspect he will never be trustworthy off lead because of that …
What’s your experience, is this a breed thing or a training thing? Any advice is welcomed.
As mentioned, we’re okay if he will require always being on a leash and perhaps it’s for the best nowadays… as so many places require dogs on a leash anyway.
My rescue pittie has been with us for just under a year, so much has changed in his life … I often wonder how much they remember about their old lives?
Our guy was terrified of water when we first adopted him … just look at him now 🤗
Wow, our dog had an emergency situation last night and we just discovered that the Central Island Emergency Veterinary Hospital is closed from Tuesday morning till Friday morning:
Monday: Open 24 Hours
Tuesday: 12:00 AM – 8:00 AM
Wednesday: Closed
Thursday: Closed
Friday: 8:00 AM – 12:00 AM
Saturday & Sunday: Open 24 Hours
For emergencies during closed hours, contact:
WAVES – West Coast Animal Veterinary Emergency Hospital
947 Langford Parkway, Victoria, BC
Phone: 778-432-4322
Open 24 hours
Our dog potentially had a twisted stomach, medically known as Gastric Dilatation-Volvulus (GDV) or bloat, which is a life-threatening emergency where the stomach fills with gas and rotates. It requires immediate veterinary surgery to save the dog's life, they can literally die within an hour if left untreated.
Fortunately I learned Fantastic Beasts have stepped in to offer emergency care on those days CIVEH is closed:
Fantastic Beasts PARKSVILLE LOCATION
Urgent care and Emergency services
Monday: 8:00am – 10:00pm
Tuesday: 8:00am – 12:00am
Wednesday & Thursday: 24 hours
Friday: 12:00am – 10:00pm
Saturday: 8:00am – 8:00pm
Sunday: 8:00am – 8:00pm
During these hours, our team is available to assess urgent cases and advise whether your pet needs to come in immediately.
After hours support: https://fbvs.ca/emergencies
When the Parksville clinic is closed, you will be given the option to speak to a Registered Veterinary Technologist from Animal Healthlink. They’ll help determine whether your pet needs immediate emergency care or if it’s safe to wait until morning.
Fortunately I called them and the Vet Tech was amazing and walked us through our dog’s symptoms and steps to take before proceeding to it becoming an emergency.
It was a very long night, but our best buddy made it through. We were just left a bit shaken upon learning there is no emergency vet services directly in Nanaimo for a few days each week - what would have happened if this was truly a gastric dilation or a significant wound injury?
Please note - this is not a slight towards CIVEH, they are truly amazing, but understaffed and overworked. This is simply just another example of how our health care system overall is crumbling… it easily could have been a heartbreaking outcome for us last night.
If you have a pet and live in Nanaimo - keep the above contact information handy in case you have an emergency situation happen.
Anyone who has adopted a dog understands what an absolute JOY it is to watch them blossom into a confident, loving family member that knows they have a 'forever' home ...
“Saving one dog will not change the world, but surely for that one dog, the world will change forever.”
This is our rescue - he’s been a beloved part of our family for a year now. We got him from a small rural SPCA shelter where he and his three brothers were found abandoned. He had never been in a house before, never seen stairs, never rode in a car - so many things he never experienced in his critical puppy development. It’s remarkable, once he properly decompressed from being in a shelter environment for months, how much he has blossomed and so eager to learn new things…
I have a torn meniscus and started physiotherapy for it, my physio states I can use a hinged brace for support and comfort when I'm walking for next few weeks, but not to leave it on all the time. I did not ask him about using a compression wrap for when I'm at the office or more casually at home? Any folks with experience on using a compression wrap for your knee and frequency of use? If feels much better than having nothing and I'd leave it on all the time if I could and it was not potentially causing more damage.
I recently tore my meniscus in my right knee, seeing physiotherapist tomorrow but was wondering if folks had any exercise routine suggestions they could share. I want to develop a regular fitness plan to keep fit and strengthen support around my knee(s).
It’s bit of a bummer for me, as I’m 59 years old and an avid mountain hiker and trail runner with my dog. Not sure I’ll get back into trail running, as it gets a bit riskier as I get older - but I’d like to maintain mountain hiking for as long as possible because it’s a real ‘love’ for me, been doing it all my life!
Trying to create a compound strength training program (dumbbells only - home gym) with stretches and, hopefully, regular indoor rowing on Concept 2 rower if my physiotherapist allows it. Sounds like full squats are out, wall sits and half squats are in; plus glute strengthening and careful stretching without full leg extension are what I’m looking for?
I recently damaged the meniscus in my right knee, unrelated to rowing - which I do regularly and love it. I’m seeing a physiotherapist later this week but was wondering if anyone here had experience dealing with a damaged meniscus and how it impacted your rowing? I know I’ll have to go light for a while and build up my longer rows gradually again … I’m hoping the physiotherapist doesn’t advise that I stop rowing altogether due to the repetitive movement?
I recently damaged the meniscus in my right knee, unrelated to rucking - which I do regularly and love it. I’m seeing a physiotherapist later this week but was wondering if anyone here had experience dealing with a damaged meniscus and how it impacted your rucking? I know I’ll have to go light for a while and build up my heavier rucks gradually again … I’m hoping the physiotherapist doesn’t advise that I stop rucking altogether.
Here on Vancouver Island, our Spring felt like mid-Summer and now our Summer feels like Spring! Plus all I’m hearing about is how many ticks there are this season and how ticks are getting so dangerous with diseases!
We truly live in a crazy world … so it’s nice when I can spend time hiking in the mountains with my best pal - especially when it’s a cool and slightly rainy day, what a pleasure for the both of us 🤗