Morning Coffee

Last nights review on kneecap saving exercises

The (probably not) Last Word on Kneecaps

Kneecap total healing could be a teeny bit Faster, tho I am thankful for the progress.  It would probably be going even better if my weight program hadn't gone into slowdown..Remember, any weight I can lose saves unexpected weight on my joints, including knees.

 SO:  This morning I did almost a full hour of my favorite exercises that include ones that:

Strengthen my gluts without much strain on the kneecaps.

1. Prone leg lifts - one leg at a time.  (By now you know these are mostly Bed-cer-cises:

 I got this one from Mayo Clinic maybe:) Just lie on the bed, lift one leg at a time a pretty high but comfortable height rotate legs.  (On second thought I originally got this in rehab after spine sugery.  That place has had different names, but I know they suggested I send away for some green thing to help pull leg up.  I don't need that.

2. Then I rotate lifting one just a few inches, and cross it over the other one, then bring it back down.

3. Next, still lying on my back,  slide legs on bed apart, then bring gently back together and apart.  Do a comfortable number of repeats.  

4. If that's all too much reason to go back to sleep, in living room or outdoors with the cane, I walk sideways with legs gently straight, then switch and lead with the other leg for ten or more feet.  

None of this makes my kneecaps do much since they hardly even bend.

Don't do anything fancy in the tub.  I have my cane next to the tub for all showers and shower/shampoos.  

 A neighbor has an emergency pull cord:  he keeps it IN THE TUB, which is where he might be likely to slip.

I wish you health.

FALLING... A CONFESSION

CONFESSION ON FALLING                                                                                                                                                            

When I hit the ground, my first thought was: My life is over. 

Coming out of a shop, I had fallen forward at the curb.  Maybe my cane,  bag and my purchase had helped to break the fall.   A little woman insisted on helping me up and going with me to the car.

I drove myself home.

I was surprised to get up and drive.  (After all, in the American press, when older women fall down:   its assumed that parts are broken).  

 At home, did all the regular things;  there didn’t seem any broken bones and really no pain, considered a doc appointment, put veggies in the microwave. 

Had some good thoughts:  I've  had  two bone scans in TX , had an x ray when the other knee bucked, and I am on Prolia, which was credited for putting new bone on one hip.  

 You can guess the next part:  I got on line with the same med groups I’d consulted the previous week.  Re-checked the gluts exercises and decided to cut way down the amount of heavy groceries and things I would carry for a while. Keep some padding under the feet.   And lay off climbing stairs for now.  Looking for specifics on some gluts exercises found on line.  And exercise more but gently.

And the doctor gave me a week, said then if I wasn’t okay,  a cortisone shot, though he knows my feelings on steroids. I didn't need the shot. He doesn't  give me the "as we get older" sermons. --one reason I like him.

Why had I thought my life was over? Because of the news being full of "Reasons one must keep an older relative from doing anything for fear of a fall that will break many bones."  But my doctor, my friends, and my family have let me be normal, did  not panic,even sent me to get one person's meds, and live life.  Bless them all.

What has changed.  

I’m even more careful to buy less food and carry less  heavy things at one time.. But I still don't exercise gently but enough. 

 Should I be afraid to cross the street?   I've always worn sunglasses if needed, as I’m sure you do.    My reflexes are well above average for people younger than I am. Still... 
.
I have lost my loving enthusiasm for walking here at night, at least for now.  Even with a big flashlight, the sidewalk seems much more uneven than I remember, so I don't feel comfortable.  Better do the hated indoor walking for a while.  Changes, even temporary -  may be sad.

 Will I always be a bit afraid of falling?  Maybe just the right amount.

I wish you health.

   

NO, IT WASN'T A TEST FALL!

OCTOBER 14, 2019      

                          

 NO, it wasn’t a test fall!

I fell last week a few minutes after my lovely pedi and calf massage.

RESULT– Both knees banged; the knee that had already been X-rayed for buckling is now on my mind every few minutes.  The cost – at least two doctor visits so far 

And of course making me feel dumb. (Lately I’d been worried about some lumpy places in the street at the doctor’s office.)   Then a second of not watching the floor in a shopping center, and down I went!

 Treatment:  SO, back to the doctor.  I’m able to do my walks around here.  And I still do my little
exercises for my gluts. (Ask me about them.)  But I’m so aware of the knee that had buckled before….so is the Doctor.

And awareness of my body weight and what I lift or carry..   Just in time:  

Some math from Mayo Clinic reminded me to concentrate more on what I have already been doing:     “Lose weight. If you're overweight, each additional pound you carry translates to another 4 pounds of pressure on the joints.” (bold mine)  I had never realized that included knees.

Dr. Lars Richardson, an orthopedic surgeon with Harvard-affiliated Massachusetts General Hospital says, "Getting your body mass index [BMI] to a healthy range will make your knees feel better,"    Have you ever looked up your bmi (body mass index)? It’s easy; instructions on line.

I still get those three vegies plus salad every day.  I even refused to eat cheese for two weeks. Weight and water are looking better.  Hope it’s helping the knees.

)  Forecast: I need to return something to the store where I fell, but much later.  Scared!

    Tomorrow if the left knee isn’t feeling perfect, Dr. wants me back for cortisone shot.

I wish you health and days of paying close attention!

FALLING: NOT THE LAST WORD ON KNEES

True, I do want my knee to get better.  And maybe the almost important reason is:


I want that knee and all it includes to help

keep me from falling!

KNEE BUCKLE UPDATE The Hard Stuff:

The doctor sent me to get a knee X-ray the other day.   Perhaps because I was still carrying the cane and seemed a little slow and discouraged.  They let me know the next day:  the meniscus was not torn.  Great news.  So I don't have to have anything radical done.

The other news:  I still need to be cautious instead of careless. There is good news, though.

 Yesterday was a madhouse, and I didn't exercise much.  There are a lot of simple exercises to protect that knee, and some of them I can do easily.  Some even in bed as they taught me years ago in rehab.
I picked some easy ones from Harvard Health "Age Proof your knees"article on line
Standing on hard floors is discouraged, so found some soft shoes for kitchen duties, etc.

Amazing news is:  the effect of weight on the knee.  Two articles I value on the web say:  If you need to lose weight, lose it.

I have been working on that, but not enough.  I still worried last week when I had to carry my three-liter water to the apartment.   Harvard Health articles told me

 how much pressure each pound I carry puts on a knee cap.

SO NO 3-liter water for coffee for a while. Star-Bucks when I want good coffee .

BIGGEST DECISION: also gave up cheese! to see if that keeps the weight loss going.

I wish you health.

Knee BUCKLED? YIKES A Rant MIDNIGHT SPECIAL

It was after two tough weeks of working on the apartment.  Of course, the first reliable big-hospital opinion I saw on knees buckling assured me that a knee buckling could lead to falling.  (I knew that. But ...but...)  Okay, it could.  I'm very gently exercising the muscles that support my kneecap, avoiding standing too long on hard surfaces,  trying not to prove anything by carrying too many groceries too far, too fast.  And I keep the cane with me in case of in case.  Fact:  I haven't been very religious about exercises my Pth knows that I know.  If it ever stops thundering and rain storming, I will see the doctor about this.

Remember, if you got any medical advice from this blog it would be:  Tell your doctor about everything.  I wish you health.