Might As Well Jump

An article from Science Daily: 

Go Ahead and Jump: Learning How to Properly Jump and Land Can Help Female Athletes Avoid Serious Knee Injuries

Female athletes tear their anterior cruciate ligament (ACL) six to eight times more than male athletes who play the same sport. A leading sports medicine surgeon believes incorporating a jumping and landing program into a regular training regimen can help keep women on the field and out of the operating room.

"The jump program not only strengthens the knee, but it also help teach female athletes the motor control required to cut, jump and land properly," said Kelly Osburn, a Methodist Center for Sports Medicine physical therapist who helps female athletes recover from ACL injuries. "Most of my patients leave physical therapy stronger than they were before their injury."

Jumping is one area that I still feel insecure about during karate training...even after 5 years.   My ACL tear occurred while landing a jump on a matted surface.

ACL Gender and Geometry

A new study about ACL injuries.

From Science Daily:

Much orthopaedic research has been devoted to determining why women are far more susceptible to knee ligament injuries than men. According to a new study, the answer may lie in geometry -- the length and shape of a patient's knee bone -- more than gender

The study found that most of the women (those who had ACL injuries and those who did not) and only the ACL-injured men shared a common geometry on the outside of their knee joint: The upper part of their shin bone at the joint (tibial plateau) was much shorter and more rounded. This may help to explain why women have an ACL injury rate that is two-to-five times greater than that of men.

Graftbolt: ACL Surgery

Interesting article about a new "bolt" for ACL Surgery:

GraftBolt aims to improve the patient’s quality of life by successfully repairing their injury first time and improving the quality of bonding of the graft to the bone, which speeds up the healing of the graft implant and hence improves the patient’s rehabilitation,’ said Wang.

Read more: http://www.theengineer.co.uk/sectors/medical-and-healthcare/news/inventors-say-implant-could-revolutionise-knee-surgery/1009083.article#ixzz1Q1oy5BlQ

ACL Reconstruction - Four Years

May 15th is the anniversary date of my ACL surgery.  I almost forgot about writing my anniversary post! I remembered yesterday when I saw a person walking around the grocery store with an ACL brace.

Four years....

For the most part...my knee is good.  I have resumed all pre-surgery activities and have full ROM.  This past year has been exceptionally busy with work and family.  I  put my gym membership on hold for a few months due to work responsibilities.  I have resumed my membership but my time at the gym is sporadic.  I joined the gym 4 years ago with the sole purpose of keeping my knee strong. 

I notice the difference.  After a long karate class, my knee feels tired and sore. I am hesitating with certain movements in kata such as the jump in Chinto and the pivoting in Tekkos.

My plan for the next year is to rededicate my efforts to keep my knee strong.  I will go to the gym regularly.  If I cannot get to the gym, I must remember to do leg strengthening exercises at home (similar to my original PT protocol). 

There is still one spot on my knee where the nerves don't seem aligned.  If I rub the inside of my knee, I feel prickling on the outside of my knee.  I don't think this will ever go away.
My previous anniversary updates can be found below.
3 Year Update
2 Year Update
1 Year Update

Thank you to all the readers of this blog. If anyone finds this blog and wants to share their ACL story as a guest post, please contact me. If you have a blog about ACL surgery and recovery and would like me to add it to my blogroll, feel free to post a comment or email.

If you find this post because you have an ACL injury...best of luck on your recovery!

Back To The Gym

The last two months have been extremely busy.  In fact, the word overscheduled comes to mind when I think back over the past weeks.  I need to learn how to say "No" and do a better job managing my time.

Whenever I am busy, the first thing that suffers is my time at the gym.  I don't feel like driving 15 minutes to and from the gym.  I tell myself that I will workout at home and save the commute time.  It never works out.  I get involved with other things and the next time I look at the clock...it is midnight.

I need to get back to the gym.

From the Self Magazine article "How Long Does it Take to Fall Out of Shape?":

After two weeks off . . .
"We will probably start to see a decline in general fitness levels," says Rasmussen. "These can occur at different rates in the muscular and cardiovascular systems." At this point, it's probably safe to jump back in at the same intensity you were cranking at before the hiatus.


After more than two weeks off...
"The longer that is taken off, the more you need to scale back," says Rasmussen. "I would recommend scaling volume and intensity back a bit, but you do not have to start back at square one." The good news: Assuming you had a solid foundation already in place, "you will regain fitness levels back at a faster rate than someone who has never had them in the first place." Phew.

I have maintained my karate schedule over the last two months but I have not worked cardio or weight training.  I can feel the difference in my fitness level.  In fact, my right knee tells me after every karate practice.  My ACL reconstructed knee has been feeling weak and a bit loose.   I joined the gym 4 years ago because of my commitment to keep my knee healthy and strong.

I need to get back to the gym!

What Should I Be Working On?

When I started learning karate I was given a booklet which outlined all the belt rank testing requirements. Each level was outlined in detail and included vocabulary, basics, kicks, waza, kata, kobudo, sparring and self-defense. I liked having a tangible list. I would often refer to the outline to see what I should be working on and what was next. Some of my classmates would highlight their list after they learned a technique, kata or weapon.

In some ways, things were easier as a kyu rank. You knew exactly what was expected and when the material was required. After black belt, students discover there is more time and less pressure. It will be years…not months…between testing.

When new black belt students in our dojo ask…“What should I be working on?”… I suggest the following:

Continue learning the required material.
Refine your basics and movement.
If you have the opportunity to attend seminars…Go!
If you find a martial arts book that interests you…Read it!
Explore bunkai.
Assist in class.
Practice.
Enjoy.

Recently, the black belt group in the dojo has worked on kata, kobudo, self-defense, knife throwing, tegumi drills, individual kata and two-person weapon forms. On the schedule...a night to video our open hand and weapon kata and a street clothes self-defense class.


If you get a chance, stop by and wish Bob, author of Middle Aged Martial Artist, a speedy recovery.  He was the first blog I found when I was researching ACL reconstruction.  Bob tore his left ACL in 2007 during the final minutes of his black belt test.  He posted last week that he injured his knee.  The MRI confirmed he tore his right ACL.

ACL Surgery - Hamstring or Knee Tendon Graft?

Interesting article from the Los Angeles Times:

The hamstring may have it, a study finds. In research presented at a recent meeting of the American Orthopaedic Society for Sports Medicine in San Diego, 180 people ranging from 13 to 52 years old who had ACL reconstruction surgery were followed for 15 years. Half of the patients had a knee tendon graft, and the others had a hamstring tendon graft. Symptoms such as knee mobility, pain and swelling were measured at two, five, seven, 10 and 15 years from the beginning of the study.

Those who had the knee tendon graft had much worse results than those who had the hamstring graft after 15 years. Overall the hamstring group reported less knee pain and discomfort but higher levels of activity than the knee tendon group.

Among those in the hamstring tendon group, 77% could do at least strenuous activities,compared with 62% in the knee group. When it came to assessing pain while kneeling, 26% of the hamstring group and 42% of those in the knee group said they had aches. The knee group also reported worse results for osteoarthritis and loss of motion.

ACL Injury - Surgery or No Surgery

An interesting article in The New York Times regarding a study published in The New England Journal of Medicine.

A summary from The New York Times:

Over two years, the injured knees were assessed using a comprehensive numerical score that rated pain, function during activity and other measures. At the time of the original injury, the knee also had been scored. At the end of the two years, both groups showed considerable improvement. The scores for the surgically repaired knees had risen by 39.2 points. The scores for the more conservatively treated knees also had risen, by 39.4 points. In other words, the outcomes were virtually identical. Despite a widespread belief that surgery leads to a stronger knee, the results showed that surgically reconstructing the A.C.L. as soon as possible after the tear “was not superior” to more conservative treatment, the study’s authors wrote. The findings suggest, the authors concluded, that “more than half the A.C.L. reconstructions” currently being conducted on injured knees “could be avoided without adversely affecting outcomes.

....By one estimate, as many as 1 in every 556 fit, active people will tear an A.C.L. — particularly if they participate in sports that involve frequent pivoting and landing, like soccer, football, tennis, skiing and basketball. ”

I chose to have ACL surgery in 2007. I don't think I would have been able to continue karate training without a stable knee. I was also in a hurry to have my knee "fixed". However, I do worry about the long term health of my knee. Early onset arthritis is a common occurrence in a knee with an ACL reconstruction.

Update 2010: The Fear of Injury - A Question of Trust

The following is a post I wrote in March 2009.

After I was diagnosed with a completely torn ACL, I was given two options…surgery or no surgery. I was told that people live happy, healthy lives without an intact ACL. However, there was one very big problem. The surgeon said four words that filled the room “No ACL….no karate”. My decision to have the surgery was immediate. There was no thought involved because I knew that I needed a healthy, stable knee in order to continue training. There have been people who suggested that I stop training due to my injury.

My ACL tear occurred while working on a two-man bo form. I jumped…my foot planted…my body shifted into position…my knee gave out…I crumbled to the floor… I stood up and finished the bo form. I knew something was wrong as soon as I felt my leg slide out of position. Just writing about that feeling gives me a lump in the pit of my stomach. This was a non-contact injury. My body…my movement…caused this injury.

How did I find my way through the fear of re-injury?

The truth is I did not. It is still with me each time I step on the dojo floor, every racquetball game and each bout of sparring. I try to manage the fear by being proactive. I joined a gym so I could lift weights in order to keep my knee strong. I started Tai Chi in the hopes I will move more fluidly. I play racquetball to see how far I can push my knee.

There was a recent week that I did nothing…no karate, no Tai Chi, no racquetball and no gym. I can tell you with certainty that my knee ached during that week. I kept wondering what I did until I realized it was a direct result of what I was not doing. I know that keeping my knee healthy and strong is a daily pursuit.

I am going to keep moving forward but there is a delicate balance. If I let the fear of injury go completely, I may become reckless in my training. I need just enough fear to keep me cautious and aware.

Update May 2010

I am writing this update as a response to Kicker’s question “How do you learn to trust it (knee) again?” I remember wondering the same thing shortly after my ACL reconstruction. At the time, it was one of my biggest concerns. I walked into the hospital, carrying a knee brace and crutches, with a moderately functioning knee. I left the hospital three hours later wearing a brace and needing to use crutches for six weeks. I barely had the muscle strength to do a straight leg raise. My goal was to return to pre-injury activity. How do you get from point A to point B? How do you learn to trust it again?

For me, I think the answer is simply…Time. It has been three years and I no longer think about my knee or worry about re-injury each time I step on the dojo floor. I still belong to the gym and lift weights to maintain a strong knee. Practicing Tai Chi has improved my balance and I am more aware of the effects of weight distribution on movement. I learned to trust my knee again by being aware of my strengths and limitations. I listen to my body.

When my knee "speaks" to me, I make sure to analyze what I am doing, slow down and be careful. Last week when I was helping with the garage roof, I did not feel comfortable walking on the roof. Due to the angle, I was putting an unnatural torque on my knee. I made an adjustment and was able to continue working.

How did you learn to trust your body again after an injury?

Disclaimer: This blog is my personal weblog regarding my ACL surgery and recovery. Please note that I am not dispensing medical advice rather I am documenting my personal experiences.

ACL Reconstruction - Three Years Later

I almost missed writing this post. Wow...Has it been three years?

I started this blog seven months post surgery. I would definitely say that months 6-9 were the toughest time for me. It is the period of time where the mental challenges of this injury out weigh the physical ones. There were many first hand accounts on the Internet that detailed surgery, physical therapy and rehab immediately after the procedure. At the time I started this blog, there was not much written about what happened after the release by the surgeon and physical therapist. Most of the first hand accounts were soccer players, skiers, rugby players and snowboarders.

I wanted to know:

What happens next?
How long until my knee feels normal?
Will I ever fully return to my previous activity?
Will I always fear re-injury?
How has an ACL injury affected other martial arts practitioners?

I receive emails throughout the year from people who are dealing with ACL injuries and surgery. Some have questions and other thank me for sharing my experiences. A major portion of my blog traffic is from people searching, like I did, for ACL information and first hand accounts. When I look at the list of search items, one stands out as my favorite. People find this blog using the search term "ACL success story".

What is the status of my knee three years post ACL reconstruction?

My knee is doing just fine. I feel my knee has returned to 95% pre injury. I do not "think" about my knee on a daily basis. For those of us who have/had knee problems...this is a big deal. I am active in Okinawa Kenpo and Tai Chi. I go to the gym regularly or fairly regularly I should say. I played racquetball last summer. I do not wear a knee brace.

What is the other 5%?

There are a few things that bother my knee. There is one move in the bo kata Chounokun that regularly reminds me that I had knee surgery. A few others...kneeling in seiza for extended periods, embrace the tiger, snake creeps down, running and jumping. I do not like lunges. Damp, cold weather makes my knee ache.

What do I need to work on?

Running and jumping. Before I continue...I must confess that I was not much of a runner or jumper before surgery. However, I should be better at it.

Is there anything activity I did pre-injury that I do not do now?

Roller skating, skiing. I have not gone skiing for years but if I had the opportunity I would decline because of my knee. I was not a good skier...I fell too much. I will probably roller skate again.

Overall, my knee is serving me well.

If anyone finds this blog and wants to share their ACL story as a guest post, please contact me. If you have a blog about ACL surgery and recovery and would like me to add it to my blogroll, feel free to post a comment or email.

If you find this post because you have an ACL injury...best of luck on your recovery!

Read my 2 Year Update.
Read my 1 Year Update.

Disclaimer: This blog is my personal weblog regarding my ACL surgery and recovery. Please note that I am not dispensing medical advice rather I am documenting my personal experiences.

Guest Post: ACL Reconstruction 18 Years Later

The reason I started this blog was to communicate with others who experienced ACL reconstruction and recovery. I found very little information on ACL recovery after one year? five years? Last week I received an email through my Wellsphere account. With permission, I am sharing the contents of the email. This is a story of ACL Reconstruction 18 Years Later.


Michele, are you still looking for acl information?

Here's my story.

August 1981, 19 years old, beginning of school, total tear of left acl.

December 1981, end of semester, scope to repair cartilage.

Due to insurance & basic lack of knowledge, acl left as is for 10 years. In that time, knee gave out 5 times. I was very active, played one year of college baseball, wrestled at times as a form of conditioning, work construction. Learned what "positions" to avoid having the knee give out.

January 10, 1992, 29 1/2 years old: acl reconstructed by Dr. Howard J. Sweeney. (About 10 years ago I learned he was one of the best, if not the best)

January 31, 1992, began physical therapy, 3 times a week for 7 months (august), had some swelling, and had to take 2 weeks off at the end of July. I was told by physical therapists that most patients that had surgery a few years or more after initial injury had some kind of set back. From what I remember, I began running around august (7-8 months post-op). Began testing in august. Once a month until end of October (total of 4 times). Released from supervised PT.

On my own from end of October 1992 to end of February 1993. Tested in March 1993 & given OK by surgeon to compete in baseball without brace. Doctor recommended I not wrestle until I complete at least the next baseball season and consult with him.

After the surgery, I had lost 3 inches in circumference. After my rehab, I had put on 3 1/2.

I’m now 47 1/2. In 1999, someone landed on my left knee. I only felt strain to medial ligament. I have been active the whole time. I don't wear a brace. I still play baseball in an "over 18" league. With some modifications. I know have some torn cartilage in both knees which will need to be repaired. And I’ve put on about 20 pounds. I know this doesn't help.

I do have to work my knees/legs. Everyone needs to do something, but in our case, we will always need to do a little more for our "weak" area, but should not have any problems continuing as we did before our injury.

During a pre-surgical consultation with my doctor, Dr. Sweeney indicated that as long as I did what he said, I should return to 100%. (Within reason. always best to never have the injury). But you know what I mean. That was good enough for me. I did as he said and I’m as good as can be expected.

I became and remain good friends with the physical therapist who worked with me the most during my formal rehab. He now has his own business. I trust him and his experience.

He has indicated that if I have any tears, it is not uncommon and can be the result normal wear and tear, in my case, because I am not only active, but intensely active. As I stated, I still play baseball and sometimes still compete in the 18+ divisions.

Two weeks ago, my knees have been the worst they've ever been. With my new job, I've not been working out as much as I would like. Last week, my friend was here and he indicated I need to do more for my hamstrings. I'm taking a month off from running, bike only, low weights with high reps (25-30 reps), next week i am to start riding the bike standing up. With the increase in hamstring work & time off from running, I can already feel a difference. I'll let you know in a month when I start running again.

If in fact I don't have any torn cartilage, this again is just a reminder that only because of age, but because of our past injuries, we must always be doing some type of rehab type of work.

At my age, 47, I need to modify further still what I do (training, competition) with duration & intensity and rest. Although I like to think of myself as 100%, I/we are never 100% like we were.

Just part of life.

Thank you for sharing your story.

Tuesday Tip - Quadricep / Hamstring Strength Ratio

At my first gym visit of 2010, I went to the file cabinet and pulled out my progress chart for the first time in months.. The chart lists the exercise machines, the current weight I am lifting and the machine settings. The personal trainer (1 complimentary with gym membership) recommended that I chart my progress. I diligently wrote my routine, weights and reps...for about two months. I ended up spending equal amounts of time charting as I did lifting so I began updating the chart once a month. Eventually...I charted no more.

The main reason for joining a gym was to maintain a strong knee after ACL reconstruction and rehabilitation. I knew that knee strength would be an important part of my routine. My right hamstrings were weakened after surgery because the surgeon used two hamstring tendons to reconstruct my ACL. My right leg was noticeable weaker than my left leg. The trainer suggested I perform hamstring curls with my right leg only. I worked my right leg and exercised using both legs. My right leg slowly increased strength.

Last week, I was using the hamstring curl machine and out of curiosity tested my left hamstring. I was shocked. My left hamstring was considerably weaker than my right hamstring. I am now using the machine to build up my left (non-surgical leg). How did I let this happen? I am certain I would have realized this sooner if I continued to chart my progress.

I was curious about the relationship between the quadriceps, hamstring, strength ratios and knee injuries. I found an excellent article Weak in the Knees by Krista Scott-Dixon Ph.D. She discusses many risk factors but this one caught my eye.

Strength ratios. Women tend to have stronger quadriceps relative to their hamstrings, which may decrease the hamstrings' ability to stabilize the knees. The general recommendation for a healthy hamstring-to-quadricep strength ratio is for the hamstring to be at least 60 percent – and ideally closer to 80 percent – as strong as the quad.

So back to the gym I go....

New Goals for 2010:
Balance out the strength of my right and left leg.
Calculate and improve my quadricep / hamstring strength ratio.

Tuesday Tip: Be aware of the quadricep / hamstring strength ratio for knee strength and injury prevention.

The Recognizable ACL Brace

It has been over two years since my ACL reconstruction but I can recognize an ACL post-operative brace from yards away. The four straps, a noticeable scar and the small dial on both sides of the brace that adjust the range of motion. During one shopping trip at the local mall, I saw three people wearing ACL braces. All three individuals were female and appeared to be high school students.

When I was wearing the ACL brace, people would stop me and ask about my knee. Most of the people had the surgery and would tell me their story. One person recounted in detail his surgery, hospital stay, staph infection and overall horrible ACL experience. I have not approached people wearing ACL braces but I silently wish them well.

This article from Reuters states:

The numbers on female ACL tears are astounding. Over 1.4 million women have been afflicted in the past 10 years alone -- twice the rate of the previous decade. It is estimated that more than 30,000 high school and college age females will rupture their ACL every year. In the last 15 years, ankle sprains have decreased by 86 percent while knee ligament injuries have increased by 172 percent.

Santa Monica Orthopaedic and Sports Medicine Group has developed the PEP Program to prevent ACL injuries.

This prevention program consists of a warm-up, stretching, strengthening, plyometrics, and sport specific agilities to address potential deficits in the strength and coordination of the stabilizing muscles around the knee joint!

My daughter's soccer season starts this week. The team has a new coach. The coach is female, college aged and unable to play soccer again due to knee injuries/surgeries. I wish the new coach and the team all the best!

A Reconstructed ACL Two Years Later

It is May 15th and my reconstructed ACL turns two today! My knee is healthy and strong despite the noisy creaks and groans.

ACL Recovery Accomplishments:

1. Full range of motion
2. Recovered leg strength
3. Returned to Karate as a student and instructor
4. Joined a gym
5. Learned to play racquetball
6. Tai Chi classes
7. Can kneel in seiza...for a short time :)
8. Got my cat stance back
9. Improved balance
10. Started a blog

When I started this blog I was searching for answers. I was looking for other martial artist that experienced an ACL reconstruction. I wanted to know what happens after surgery. I am not referring to the first few months. I wanted to hear what a reconstructed knee was like at one, two or five years. Information was hard to find. There were many stories that went into great detail about the surgery itself or the first few days of recovery. I wanted to read the success stories from people of all ages, graft types and activity level.

It is my hope that people with ACL injuries find this blog. I want them to know that even though the road may be difficult and frustrating at times.

There are success stories.

To the readers and those who have left comments on this blog...thank you for you support and encouragement. To the people who have a torn ACL or are in the process rehabilitation....good luck and best wishes for a speedy recovery!

A Lesson from Kitty

Did you ever meet someone that made an instant impact? It may be a brief encounter or it could have been the start of a life long friendship.

There was a woman named Kitty in my Tai Chi class this Tuesday. She was already in the room when I arrived. She was talking to the senior student. They appeared to know each other but I found out later they did not. The senior student walked over to where I was stretching and introducted me to Kitty. I said "hello" as the Tai Chi instructor walked in the door.

It was another good Tai Chi class. We worked on the the 108 move Yang long form. I know the pattern to the first section. I am trying to add a few pieces of the second section in every class. Kitty was new to the Tai Chi class but she followed along well. She had good balance and asked some questions. She was especially interested in the kicks. It turns out that she took Tai Chi for a while over twenty years ago.

After class, Kitty came over to talk to me. She was animated and I could tell that she loved to talk. We had a five minute conversation. During this brief exchange, I found out a lot about Kitty: 4 children, lifts weights, plays tennis, had a "terrible triad" over thirty years ago (pretty much completely ripped up her knee), broke an arm, three broken ankles and suffers from tremors. She said that she could not move as well as she used to because her "good" knee was giving her trouble.

She said to me "Well, I am seventy-seven. It is important to keep your body moving. I feel better when I am moving." At this point in the conversation my mouth may have dropped open a little. Kitty did not look or move like she was seventy-seven.

I told Kitty that I was glad to have met her and hoped she would be back in class next week. She taught me a valuable lesson about attitude. Kitty keeps moving and has a great outlook on life. Her ACL surgery was thirty years behind her.

It was just what I needed to hear.

I would have liked to talk to her more but she had to rush off. She had to get up early the next day for her tennis match.

Have you ever met someone in person or through blogging that has made an instant impact? Were someone's words exactly what you needed to hear?

This Time…Last Year

I sat down at my computer to write a blog post.

And…

Nothing.

I have no idea what to write. The holiday weekend was nice but busy. I am helping my daughter finish her science project. I attended an excellent training at the Honbu on Saturday. My Mom had a wonderful Easter dinner and it was good being around family. I am having some minor computer problems. I cannot comment on blogs (including my own) from my home computer. I tried to figure it out but no luck (Any ideas?).

Therefore, I wondered. What was I was writing about last year at this time?

I clicked back to April 2008 and read a post called An Uneasy Feeling…Remembering. At the time of that writing, I was approaching one year since my ACL injury. In the post, I am remembering and describing the events surrounding my ACL tear. I discuss my injury, diagnosis and my decision to have the surgery. I sound so sad. I even look sad in the photo.

How do I feel in April 2009?

I do not have an uneasy feeling as I approach the two-year post ACL Reconstruction milestone. In regards to my knee, I feel happy and hopeful. My knee no longer defines me. This is hard to describe but there was a time when it felt like my knee was its own entity. I would talk about “the knee” or I was asked “How’s the knee?” I can honestly report that my knee is good. I am able to practice karate, tai chi and racquetball.

My knee has assimilated itself back to its proper place. It no longer has its own identity.


For those people who are recovering from ACL surgery or have a torn ACL, I wish you good luck and a speedy recovery.

The Fear of Injury....A Response

Zyaga from Martial Thoughts posted a thought provoking article entitled Tuesday Tip: Fear of Injury. His article struck a chord with me because of my experience with ACL surgery and recovery. After I was diagnosed with a completely torn ACL, I was given two options…surgery or no surgery. I was told that people live happy, healthy lives without an intact ACL. However, there was one very big problem. The surgeon said four words that filled the room “No ACL….no karate”. My decision to have the surgery was immediate. There was no thought involved because I knew that I needed a healthy, stable knee in order to continue training. There have been people who suggested that I stop training due to my injury.

My ACL tear occurred while working on a two-man bo form. I jumped…my foot planted…my body shifted into position…my knee gave out…I crumbled to the floor… I stood up and finished the bo form. I knew something was wrong as soon as I felt my leg slide out of position. Just writing about that feeling gives me a lump in the pit of my stomach. This was a non-contact injury. My body…my movement…caused this injury.

How did I find my way through the fear of re-injury?

The truth is I did not. It is still with me each time I step on the dojo floor, every racquetball game and each bout of sparring. I try to manage the fear by being proactive. I joined a gym so I could lift weights in order to keep my knee strong. I started Tai Chi in the hopes I will move more fluidly. I play racquetball to see how far I can push my knee.

There was a recent week that I did nothing…no karate, no Tai Chi, no racquetball and no gym. I can tell you with certainty that my knee ached during that week. I kept wondering what I did until I realized it was a direct result of what I was not doing. I know that keeping my knee healthy and strong is a daily pursuit.

I am going to keep moving forward but there is a delicate balance. If I let the fear of injury go completely, I may become reckless in my training. I need just enough fear to keep me cautious and aware.

How do you handle the fear of injury?

Hack Shaft - ACL Times Two

I just read upsetting news on Hack Shafts blog...he tore his other ACL while executing a tornado kick. I can only imagine how he is feeling. Recovery from ACL is hard work. The surgeon spends two hours rebuilding the knee and the patient spends months in physical therapy. The bottom line is that successful recovery it is up to the patient (as long as there are no complications from surgery). It is all about hard work, attitude and determination. Hack Shaft was one of my first martial artist blogging friends and I admired how he approached his ACL rehab.

Now he has to do it again.

Devastating.

Bad Knee Day

I am having a bad knee day. It is so frustrating! I tell myself that I am over my knee injury but what if I am not? Perhaps it is not my knee but the fact that I am missing two hamstring tendons because they were used to rebuild an ACL. I want my knee to do what it is supposed to do!

Tonight was Tai Chi class. There were three students in class and we worked on movement drills. When it comes to karate, I love moving drills. I try to incorporate moving drills in every class because of the huge benefits to the students. Tai Chi movement drills hurt my knee. I keep hoping that it is because the movements are new to me. I am worried that me knee will always hurt during Tai Chi due to the nature of the movement. Maybe it is not my knee but my weak hamstring. Who knows?

The instructor describes the movement in Tai Chi as "emptying". When I empty one leg, all the weight is on the other leg. This is my fundamental problem.

Sorry about the rant.

ACL Reconstruction...Seventeen Months Later

This is an important post for me to write because this was how my blog started. When I was six months post-op, I was searching to find out what my knee would be like at a year or longer. I could not find many first hand accounts past nine months. I wanted to see the big picture. I wanted to know more. Now that I am approaching the year and a half mark, I finally know why there is not much written. It is because there is not much to say...it is what it is.

There was a time that I felt defined by my injured knee. I longed to forget about it but each morning when I woke up my knee was holding me back. I searched the Internet looking for answers to my questions.

What will my knee be like in one year? Two?

Is karate changed forever? Will I need to stop training...forever?

What is in the incidence of re-injury?

How about the other knee?

What can I do to prevent re-injury?

So, what is my knee like today. Most days my knee is just a part of my leg. For those who experienced ACL reconstruction and recovery, this is a big deal! I have no pain or swelling during daily activities and full ROM. I try to go to the gym three (lately two) times a week to keep my knee healthy and strong. My knee functions pretty well during karate. There are a few movements that remind me that I once had knee surgery such as: kneeling longer than a few moments, jumping after a long workout and one-leg kneeling on my new ACL. I am cautious about flooring surfaces especially soft, mat-like flooring.

My knee has reached its potential and I accept its limitations.

Good luck to all those going through ACL reconstruction and recovery!