Ask MetaFilter questions tagged with injury

How do I find a good doctor?

Jsn7821 — Tue, 08 Dec 2009 17:53:59 -0800

How do I find a good doctor to look at my wrist? My right wrist has been undergoing various minor traumas over the last few months. Basically a small puncture wound became a problem when I landed on my wrist playing frisbee and pulled something. A few weeks went by and it seemed to be healing, but then I re-injured it working in my yard. It's been about 2 months since the frisbee incident, and the actual area of interest has moved a little, getting closer to my wrist, ceased to make progress, and has become a small puffy area, red and bruised, about an inch in length. Maybe there is some sort of infection going on, I am not sure.

I can do just about everything I need to with my wrist, which is why I haven't sought out medical attention yet, but I have somewhat limited range of motion, and something like rock-climbing is completely out of the question.

Anyway: I just moved from WA state to Hawaii and don't know of any good doctors out here, and it looks like anyone near by isn't covered directly by my health insurance. I still have 60% coverage for non-covered doctors though, but I want to make sure I visit someone worthwhile if I am going to be spending a lot out of my pocket. I think what I want is an "osteopathic surgeon", but I am not sure.

I really want my wrist to heal. How do I find a good doctor?

Achy breaky hip flexor

Rudy Gerner — Mon, 30 Nov 2009 05:31:55 -0800

Hey, runners (and anyone else): can you help my achy breaky hip flexor? I am training for a 15k and run about 13 miles per week slowly (~11:20 mile) and increase mileage by 10% per week. I have been running for about a year and a half. I have really good running sneakers that do not need to be replaced. I do my long runs on a trail that is a mix of packed dirt and asphalt. I do shorter runs on the sidewalk.

Two problems plague me--my right knee and my right hip flexor. My knee problems are on and off--I seem to have learned through research and physical therapy what kinds of things I can do to avoid knee pain (stretching, etc.) and I also am pretty sure it's a psychosomatic type of injury (whole 'nother story). However, my right hip flexor almost always hurts after a run of more than 40 minutes or so. Then, it stays achy for a couple days. Every now and again it "pops" and feels a little better temporarily. Currently I stretch before and after I run, mindful that stretching cold muscles is a no-no. I do some basic butterfly type stuff for my hip flexor. I want to keep running for years because I love it and other than when I first started running, this has not been a problem for me.

My question is: What can I do pre, during or post run and on rest and cross-training days to help this? Are their exercises I should do? Specific stretches? Something to wear? Ideas for running form/gait? Tonics or elixirs to apply topically or consume? Seriously: whatever your thoughts are, I am open to it. I am a big believer in the mind-body connection, nutrition, good energy, strong vibes, and other crunchy stuff like that. Also, I am open to suggestions on what not to do and what to avoid.

I realize that opinions on exercise habits such as stretching are fairly controversial and that some studies show, for example, you should not stretch too much and others that you can never stretch enough. I realize that some people think that running barefoot is the only way to avoid injury and others swear by their trusty Nikes to keep them strong and healthy. I know that there are no definitive answers, just ideas of what might work for me because it's worked for you or your friend in the past. I know, MMMV.

Thank you in advance.

Related bonus: I want to do something with no/limited impact for crosstraining and because I have no access to a pool, riding the bike at the gym seemed great. However, it seems like that would only inflame my hip flexor problem (unless I use a recumbent, maybe). Does this sound right? If so, any other crosstraining exercises that will keep me aerobically active but not in pain?

Notes: Unfortunately, physical therapy isn't an option. I am an Alexander Technique student when I can afford it. I've tried yoga but not recently.

How do I treat road rash?

Raichle — Sat, 21 Nov 2009 13:59:39 -0800

How should I treat my road rash so that it will heal quickly and not scar? I had a bike accident last night and scraped and bruised my face fairly badly. It looks like a really bad rash with a small puncture. I cleaned it really well with anti-bacterial soap and Bactine and then doused it with Neosporin. Is there anything else that I should do? Would Arnica help or be bad since it's an abrasion?

Ah hurt mah knee. Please hope.

the littlest brussels sprout — Fri, 20 Nov 2009 03:52:39 -0800

Yesterday I started having sudden sharp pain and stiffness in my left knee, above and around the kneecap. I suspect I injured it doing squats and lunges (with bad form) the night before. Could it get better on its own, if I rest for a few days? Or should I see a doctor (and what kind)? Details:
- It only hurts when I bend it, e.g., if I am sitting in a chair or walking down stairs. It does not hurt when I walk, or go up stairs.
- I had exercised around 5 pm, but my knee seemed normal until around 10 am the next day.
- I'm in my mid-twenties and otherwise healthy.
- I'm a dedicated exerciser. I have worked out 30 - 60 mins on most days for the past decade. Normally I do not do lunges or squats because of tight quads, but I have been incorporating them into my routine over the past month or so. I don't think I know how to do them properly; no matter how I try, it always feels wrong.
- Right now I am wearing an ace bandage, icing it frequently, and trying to keep it elevated as much as possible. (Rest, Ice, Compression, Elevation -- right?)

My big question is:

1) What's the likelihood this will clear up on its own if I baby it for a few days or a week? How long can I wait before seeing a doctor, and what kind?

My auxiliary question is:

2) Since it doesn't hurt when I walk, is it okay to walk as my primary exercise routine while healing? Or will that prevent healing, and why?

I know you are not my doctor. And I have browsed previous AskMes, but feel a little overwhelmed. Please hope me.

Can my chronomancer dodge bullets?

Caduceus — Wed, 11 Nov 2009 13:11:46 -0800

I have some weird, tricky physics questions based on a fantastic (non-real) premise, involving bullet speed and potential injury. I'm toying with the writing of a fantasy-action story/novel set on the battlefields of the first World War. One of the characters is a wizard-type with the ability to control his own personal flow of time. The simplest explanation is that he can make it so that for every one second that passes for the rest of the world, ten seconds pass for him. I'm not sure how this would work if someone was able to do it in reality, but for purposes of the story, it means both that he moves ten times as fast as everyone else, in a fast-forward sort of way, and that anything that might be able to affect him moves 1/10th the speed.

My questions involve the effect of bullets shot at him. He's on the side of the Allies, so as his major concerns are German bullets, I've been referencing this, this, and this Wikipedia page, but I just plain don't know how to do the physics anymore.

Based on my premises, it seems that the effective muzzle velocity for a German rifleman shooting at him should be 87.8 m/s, instead of 878 m/s as the Gewehr 98 page places the real velocity. My first question is, would a bullet going that fast be visible or dodgeable?

Second, the ammunition page says that the weight of the 1905 version of the round (which is the one they used in the war) is 9.9 grams. If I'm doing my math right, that means the momentum of the bullet should be 0.86922 kg*m/s. However, I have no idea how to turn that into force, or what in general it means in terms of it actually hitting the protagonist. If he were hit in his time-shifted state, how much would it hurt him?

Third two-part question: if he could not dodge bullets at 1/10th speed, how much would he have to "slow time" to be able to dodge them. If 1/10th speed bullets would still be lethal, at what point would they not be lethal?

Finally, as a bonus question, what could he do to his enemies? If he were to throw a punch while time-shifted, what effect would that have on the punchee, given that he's effectively throwing his punch in 1/10th of the time as a normal punch is thrown? Would that be ten times the force? One hundred times the force? What would that do to someone in real world terms?

I would be happy to just be given a decent idea of the answers I'm looking for, but if anyone can show me how to do the physics despite the strange starting premise, I'd be really thrilled. Thanks!

Knee pain above and to the outside of my kneecap

Popcorn — Mon, 02 Nov 2009 05:58:36 -0800

Knee pain concerns: I have a small pain that feels like it is coming from the upper outside of my left knee. I've had this issue on and off for a long time and it doesn't prevent me from doing anything, but it has me worried. I'm in my mid 20's and am a pretty hardcore mogul skiier and I do lots of mountaineering. I'm unable to see a doctor for a few months and I'd like some insight into what this might be.

The pain seems to happen when I am extending my leg under load, for example, when I'm climbing stairs. It also comes up when I'm riding a bike. I've never had any major knee injuries but this feels like it is gradually increasing over time. Sometimes, when I'm running up stairs I get a little twinge and I have to stop running up stairs for a day or two before it goes away. When this happens in the middle of a multi day climbing expedition I can still continue but I have to be a little gentler on the knee. So this is not debilitating pain, I just want to make sure I'm doing everything possible to preserve my knees.

Looking at this picture, It feels like the LCL but I'm not sure. If you are looking at my left knee from the front, the pain is at about 2 o'clock, about 1-2cm (radially) out from the edge of the kneecap.

So I'd like some attempts at diagnosis, is this a tendon problem? Cartilage? Muscle? (I know this is frowned upon here, but I'm not able to get proper medical attention for a few months and I'm going to be climbing a mountain soon) Also, some advice about what I can do to prevent further damage. Would a brace help? If so, what kind? Are there exercises or stretches that would help? Currently I try to stretch the affected area by pulling my heel up to my butt. Seems to help.

Also, for many years I think I was riding my bike with the seat too low and I get a feeling that this is related.

Thanks!

Should I seek a personal injury lawyer after being rear ended?

zzztimbo — Sun, 18 Oct 2009 06:42:07 -0800

Should I hire a personal injury attorney after being rear ended? I was rear ended while waiting at a freeway off ramp stop light. It was completely the other driver's fault. The driver even admitted fault to me, the other person that I hit (I was pushed forward into the other car) and the CHP that came on to the scene.

My issue is my car is an older BMW with high mileage. My insurance is claiming it will be a total loss. I'm thinking that I won't get much for the car. I don't think this is fair and would like to be give as much money as it takes to find a similarly configured car.

The car I was driving is a BMW wagon with manual transmission. It is pretty difficult to find one of these in my area (SoCal). Should I seek a personal injury lawyer?

Sore rearend.

cachondeo45 — Fri, 09 Oct 2009 04:54:30 -0800

Gluteus maximus filter: I know that YANAD, but I think I may have torn or sprained something and I have some important races coming up. I was cleaning a high bookshelf yesterday when BOOM I fell down. I'm not sure if I fell on my butt or if I pulled it by the sudden movement, but regardless, right in the middle of my right butt cheek it is OUCHY. It feels like someone sewed a rock in the middle of it. It's not bruised but it hurts to sit or sleep on it. I took some Ibuprofen and put a Capsicum patch on it last night. Normally I wouldn't be worried and would just give it time, but I have a half marathon on Sunday and a full marathon next week. Is this a doctor-worthy injury? Should I just alternate between ice and heat? Ack!

Dog with a bum neck

tryniti — Tue, 29 Sep 2009 05:13:07 -0800

My dog has a slipped disc in her neck - what should I expect? Last Friday, my 8 year old female Doberman was diagnosed with a slipped disc in her neck. She had been in pain and not herself for the few days prior. The vet gave me an anti-inflammatory and told me to put her on complete rest (confinement) for 7 days. I have been keeping her kenneled except for trips outside 3-4 times a day with no running allowed. This weekend, the medicine really seemed to be helping her - she only cried out in pain once, and was walking and acting like her old self. I was very encouraged.

Fast forward to this morning, and she's backslid to last week - crying out in pain, not wanting to walk, shaking, etc. The vet said that in cases like hers, it is not uncommon for the dog to be most uncomfortable right when they wake or get up. I'm definitely going to keep an eye on her, and if she's painful this afternoon, I will call the vet again.

I guess my question is, has anyone had experience with this sort of injury? Is she going to be painful for the rest of her life, or can it eventually get better? I am ready to make some necessary changes for the long term to deal with this (bought a harness to walk her on instead of a neck collar, etc.), but I am worried that she will never really get better. I really had my hopes up after this weekend that the medicine would do the trick, but now I find myself thinking in worst-case scenarios. What should I expect?

What injuries kill you slowly?

Biru — Thu, 17 Sep 2009 16:46:36 -0800

What kinds of injuries can still kill you long after you've entered intensive care in hospital? It had always been my assumption that if you had a serious injury and were taken to hospital quick sharp then your chances were good. Especially if you were alive several days later. However, this story tells of a guy injured on Saturday who died the following Wednesday. Perhaps I'm being naive, but I had assumed that serious trauma injuries either killed you outright or pretty quickly. It seems weird to me that he lived four days before dying.

Neck/shoulder injury: stretches to alleviate knots?

not_on_display — Thu, 27 Aug 2009 14:22:40 -0800

Seeking online resources that show you, visually, how to stretch your muscles, particularly upper-back/shoulders/neck area, to alleviate a pinched nerve. I injured myself bodysurfing--a wave slammed me hard into the sand, landing me on my shoulders and neck. Immediately after the accident, my right arm felt like I'd hit a funnybone, and my hand was stuck in a claw position. Very quickly, the numbness died down, and I had full range of motion back. (whoo, lucky! Thankfully I was not paralyzed. And then I went back in the water. I couldn't help myself.)

What didn't go away: I now have a lot of sensitivity in my right forearm, wrist, and all fingers but the index and thumb, on the posterior (hair-covered) side. I describe the feeling as, "my arm has a headache." It's also very temperature-sensitive.

I have seen my doctor about this, and he didn't seem too concerned--he supported my theory that it is a pinched nerve. He didn't prescribe muscle-relaxants or painkillers, or send me to a chiropractor, and he said that it should slowly heal within a month or two. He also didn't write me a referral to a physical therapist, which is why I write this AskMe. (The injury happened about a month ago. If the pain persists into mid-October, I will insist that he take a more vigorous tack.)

In the meantime, though, my neck and shoulders are sore a majority of the time, and I'd like to find some stretches to do to alleviate the knots that have set up camp there. (My poor posture is probably not helping, either.) Are there any web resources you've found that have helped you in similar situations with neck/shoulder pain? I prefer learning these things visually; it's easier for me to see things being done that to be told how to do them. I'm not in the market to take a yoga class, seek acupuncture, or other things, not yet. I just want to heat, cool, and lightly stretch the affected area.

Thanks!

grass / synthetic surface run in the bay area?

evanm — Sat, 22 Aug 2009 23:38:59 -0800

anybody know of a grass / synthetic surface for a run in the bay area? I have looked just about everywhere I could think of including the obvious mapmyrun.com, connect.garmin.com, usatf.org, and various google searches -- but I can't seem to find a good area where I can run that would be easier on my lower body, namely my knees.

I fear that my common running routine on very hard surfaces is slowly killing my body.

I'm looking for a grassy area, or a wood chip-rich covering. Dirt is not preferable. Synthetic grounds could also work.

If anyone has found of a good location, namely in the east bay, please share. I'm up for anything in the SF/east bay area. Ideally, I want to run a half marathon, but realize of I find such an area, I'd have to cover the same ground more than once.

Last Rugby Game of the Season! featuring: Stitches in my Hand! play/not play?

crawfo — Mon, 27 Jul 2009 06:59:31 -0800

I have stitches in my hand, and am wondering if it's a bad idea to play my rugby game tonight. Feedback from ruggers and others alike more than welcome :) YANMD, but --
so at our game on Saturday, I tore the web between my middle and ring finger on my right hand. I usually play inside centre, so have to catch the ball a lot, and just plain old caught it wrong. There are seven stitches holding it back together.

Our last game of the season is tonight, and I really want to play. The doctor on Saturday said she thought it'd be fine, but in retrospect, it's possible she doesn't really get what rugby is (that I'll be throwing ppl around, getting stepped on, etc).

Have any of you played with stitches before? Is this a really stupid idea to play? Is my judgement being clouded by the really-wanna-play factor?

TBI Resources

trbrts — Mon, 13 Jul 2009 12:25:49 -0800

Looking of resources to help a friend recover from a Traumatic Brain Injury. Where can I get started? A very close friend of mine was in a bicycle accident 2 weeks ago. His health situation is stabilizing slowly, but, it looks like his recovery is going to be a long one. I'm looking for resources about his injury and ways to help him recover. Thanks in advance.

Head Meets Wall a Little Too Enthusiastically

bunnycup — Sun, 28 Jun 2009 17:03:37 -0800

I just returned from the ER where I was cat-scanned and screened for a concussion. I need some help. One nurse got the call from radiology and said "[my lastname] is a mild concussion" - not to me, but I overheard. About 30 minutes later, a different nurse came and told me my CT was negative, and gave me discharge papers for "head injury". I was told to return if I started throwing up, to have someone wake me every 2-4 hours overnight and to follow up with my GP in 1-2 days. This arises out of hitting my head in an embarrassing manner at about 3am this morning (sober). You are not my doctor and I am not asking for medical advice. I will call my doc in the morning to make the f/u appointment.

But, in the meantime, I am trying to figure out how to keep myself comfortable tonight. The problem is, I don't know whether I have a mild concussion, or just a bad bump, and I don't know if that difference is significant. Also, since this morning, I have been getting a very sore throat and feeling just off - almost but not quite a little flu-ish. Does that HAPPEN with head injuries? Any suggestions on the best way to keep comfy? How long should I expect to feel this way - should I anticipate (will ask my doc in the morning, but want to prepare accordingly) being out of my (office/desk) job for a day or so?

It hurts SO bad, aleve didnt help much, and I am so freezing cold I really would rather not ice it (unless essentially I "have" to). Obvs no one is my doctor, and I will not accept (because you are not offering) medical advice - I will follow my discharge instructions to the letter. I just don't even know WHAT to google, right now.

Soreness in outside of lower leg during squats

stopgap — Sat, 06 Jun 2009 15:20:00 -0800

I am getting soreness/discomfort in a strange place while doing squats: on the outside of my right leg only, 4-6 inches above my ankle. I'm returning to weightlifting after a year off with unrelated shoulder injury, and this happens with very little additional weight beyond just the bar. Should I be stretching, starting with less weight, or something else?

Help! I cant jog. What can i do to stay fit? Not what you think. More after the jump!

freddymetz — Fri, 15 May 2009 00:37:17 -0800

Help! I cant jog. What can i do to stay fit? Not what you think. More after the jump! I jog 6 days a week. My schedule is: 2 hour jog, 30-60 minute jog, 30-60 minute jog, rest, 2 hour jog, 30-60 minute jog, 30-60 minute jog.

The problem is, i sprained my foot (or so i think) while jogging in the woods , which doesnt hurt much, but enough to make it impossible to jog.
What can i do to stay in my routine, and what can i do to stay fit while my foot heals (presumably a few days/a week)?

(by the way, is my running schedule any good at all? or is there a more efficient one?)

Right knee prehab for a 19yr old vegetarian

BritishGas — Wed, 06 May 2009 10:43:05 -0800

Advice following recent knee injury (inc. ACL tear)? Hi,

I am 19yrs old and I have just returned home from a ski season in Whistler, BC. On my 105th day on the slopes, my right ski juddered violently whilst stopping. It turns out I badly injured my right knee, and will have to have surgery if I am ever to return to skiing...here is the break down from the MRI I had in Canada;

1) Complete tear of the mid ACL
2) Large kissing bone bruises / osteochrondral injuries bilateral tibial femoral compartment
3) Subchondral infraction lateral femoral condyle
4) Other ligaments intact
5) Lateral meniscal tear
6) Large join effusion with complex partial rupture of a Baker's cyst.
7) Partial tear of the popliteus

As I am back in the UK I have to now wait a few weeks to see a consultant about my knee.

In the mean time, I was wondering if you could give me some advice as to what I should do to get my knee in the best condition possible before surgery.

Also, I am a vegetarian, so any dietary advice to aid my recovery would be very welcome.

Thanks,

BritishGas.

ouch

leotrotsky — Mon, 04 May 2009 06:47:26 -0800

RunningInjuryFilter: Doing couch to 5k. On week 7 (25 minutes running 3 times a week). Yey! After doing a weighted squat incorrectly a couple of weeks ago (too much weight on balls of feet), have a soreness/twinge/ache on my left front lower leg (about where shin splits would be). This gets better as I exercise and warm up, but it also hasn't gone away. Do I need to take a week off? Will this get better or worse if I ignore it? Will I hinder my progress? P.S. Is there a reason why no one refers to it as 'jogging' anymore?

Need Help finding a good orthopedic doctor.

mi6op — Sat, 02 May 2009 17:40:56 -0800

Where can I find references and referrals for a good Orthopedic / Sports Medicine Surgeon I have a shoulder injury that has been nagging for years (it feels like it is one of the rotator cuff muscles. I think I injured it years ago lifting weights. I enjoy golf too and it can get a little aggravated during my round. I find my self stretching my arm numerous times throughout the day.

So I think it's time I go and see a specialist and get his opinion on what I should do about this since it obviously isn't going to go away on it's own. I just turned 28 and I hear the older you are the long/ less effective the healing is.

I don't know any orthopedic surgeons (I assume that's the type of dr I should see) much less who the best ones are. This would be a very important surgery on myself so I'm not affraid to see one of the best. I live in the Canton, OH vacinity only about 90 minutes south of Cleveland and West of Pittsburgh. So I guess the best place to start is look for an online board or something where people talk about their experiences with other Drs. Your thoughts are greatly appreciated.

Better Breakdancing: How can I decrease my downtime from strenous practice sessions?

ManyNinjas — Sat, 02 May 2009 10:38:20 -0800

Better Breakdancing: How can I decrease my downtime from strenous practice sessions? I'd like to double the amount I train without risking injury or constant soreness. I've been breakdancing for almost 3 years, and my problem is that I've never been able to practice more than 2 times a week without leaving my body feeling wrecked. I'd like to be able to train 4 times a week and be able to practice with my body feeling as close to 100% as it can.

I stretch for 20 minutes before I start practicing, and I also cool down with about 10-15 minutes of stretching. I've also taken up yoga to help with my flexibility. I still feel like I need to rest 2-3 days between breakdance practices.

Training puts a lot of stress on my shoulders, knees, wrists and calves. I would consider weight training, but doing that before practice leaves me with no strength to dance, and doing it after I leaves me sore for 2-3 days anyways. Maybe I'm doing something wrong. So what are the best ways I can keep my body from feeling sore, pulling muscles or getting injured, and maintain peak performance?

Man was not meant to run, I swear.

OrangeDrink — Fri, 24 Apr 2009 19:17:09 -0800

YANAD filter: Knee Edition I know this is one of the most obnoxious questions, because a doctor can really help you and self diagnosis for knees is notoriously difficult, but the problem is I'm unemployed. Super unemployed as in Ramen and worried about rent unemployed. So, obviously, I don't have a lot of money, and no insurance. Going to a doctor simply isn't an option for a few months.

That said, here's the deal. Was running using the couch to 5K program from CoolRunning.com, and was on the sixth week. Two or three days after a run, all of a sudden my knee is killing me. It doesn't swell, but it hurts like a mofo if I have it bent. I sit out for a few days, then run again. It still hurts, so I cut back my running distance, etc. Doesn't help. So I stop running entirely, and haven't ran for over a month. It doesn't hurt much now, but prolonged sitting time with my knee bent still irks the knee. It feels best when stretched straight out.

The pain is specific - it really feels as though there is a muscle/tendon on the top of my knee, on the inside side of my patella that has been bruised or snapped. That is, the tendon feels like it's located on the left side of my right kneecap, on the top of my knee. If I do the Quadricep Stetch, I can't go very far because the pain gets very acute. I pronate and use insoles and have good shoes. It seems strange to me, because nothing happened on the actual run or anything. It just started to hurt. I've read everything on AskMe and CoolRunning, and Google, etc, but this doesn't sound like Runners Knee or IB Band Syndrome to me.

I'm fine with continuing to run if this is just going to hurt, but I'm scared of doing permanent damage. Does this sound like an injury you've experienced? Am I screwed without a doctor's assistant?

I'm an idiot and I hurt myself -- please help

creasy boy — Fri, 24 Apr 2009 09:26:59 -0800

Please help me treat my shoulder problem before I can see a doctor I fucked up my shoulder lifting around two weeks ago. It hurts: 1) when I raise my arm up and even slightly behind my head, and particularly when I let it drop from that position 2) when I move it backwards in a circle, 3) when I lean with my weight over that elbow, and 4) when I rotate my hand inwards and raise my arm in front of me. Based on research I've done I think this has to be bursitis or an inflammation of the rotator cuff. Hope it's not a rotator cuff tear.

I can't get a real appointment with an orthopedic doctor for about a month. I managed to speak to one for five minutes on an "emergency" basis -- she moved my arm out to the side and straight up and said I had no problems. I said that I can't move my arm behind my back at all, and she said I don't need to. I said, look, it hurts to pull a t-shirt over my head. She referred me to a radiologist. Now after I get an x-ray I'm supposed to make an appointment with her, which will take a few weeks. Meanwhile I looked it up and an x-ray seems to have nothing to do with rotator cuff problems.

Also I'm in Berlin, where I can't find an orthopedic who doesn't seem to spend most of their time performing acupuncture. I have absolutely no faith in anyone's professional judgment here.

So, while you're not my doctor, I'd really appreciate any advice about how I can treat this thing in the meantime, while I'm waiting for a doctor to find time to look at my x-ray.

Obviously I'm trying to rest it. Should I try to make a sling for it, or buy a shoulder brace? I have some diclofenal gel here -- should I use that? Also, I went and looked up all the rotator cuff exercises I should've been doing beforehand, and while they're recomended for rehab, am I right to assume that I should leave them alone as long as I'm in pain? And is there anything else I should know? I'd like to avoid needing surgery as much as possible.

Any advice is appreciated.

Gimperobics

EatTheWeak — Mon, 23 Mar 2009 11:01:10 -0800

Please help me develop a one-legged workout. Last Wednesday, I broke my ankle - a distal fibula fracture. The doctor instructed me to not put any weight on the foot, to elevate it as often as possible and to avoid moving it in any way.

All good advice, but it does present a problem. Over the last year or so, I'd finally developed a workout routine that worked for me - lots of standing dumbbell and resistance band exercises, push-ups and situps, jump rope for cardio and lots of walking and biking. In short, all stuff that requires two working feet - a feature I won't have for about two months.

Thing is, I need my workouts - they keep my anxiety and depression at bay better than anything I've ever tried. I don't want to lose my fitness progress, either - this weight was goddamn hard to lose. But this injury has put just about my whole routine out of reach. Even sitting down for some concentration curls exerts forces on the bracing leg.

So, what do you think? I've accepted that I'm not likely to maintain the same level of intensity during my convalescence, but I don't want to become completely sedentary. How can I work out as much of my body as possible without moving my right leg or putting any weight on it?

How do I exercise after a hernia without injury?

wastelands — Thu, 19 Mar 2009 07:54:35 -0800

I am fairly certain I have an inguinal hernia. How do I get back into intense exercise while avoiding injury? Back in 2006, a sudden start to a new exercise regimen -- from barely exercising computer geek to joining a gym and doing multiple intense sessions a week -- set off an inguinal hernia. Several doctors misdiagnosed it as epididymitis at the time (pain just above my left testicle area). I haven't since had the intense pain that I had in 2006, but it does flare up now and again from certain exercises: pushups, long walks (esp. on hot days), etc.

I'd really like to get back into martial arts (BJJ/MMA), because I remember having a lot of fun doing it when I was a teenager. But I'm scared of suffering the major pain of 2006 again. Some questions:

1. Is surgery necessary in my case? If so, what should I watch out for? Any special questions to ask of the doc? How much recovery time?

2. Are there any exercises I should go easy on, and conversely, are there any I should do more of? Does abdominal strengthening help or hurt?

3. Are there ways to prevent recurrence of the hernia? Obviously I fucked up when I started intense exercise too quickly last time. I think the weightlifting in particular set it off. So this time I'll get back into things more gradually. But is there any other advice?

My current exercise consists of lifting 20 lb dumbbells every morning, forearm strengthener squeezer thing, and 1-5 miles of walking per day.

Thanks!