MY KNEE BATTLE Part 2-Strategies

DISCLAIMER: Everything what is described in this blog is based on my own story and collaboration with my health circle. All strategies used were tailored to my MRI result and replication should be used carefully and with your medical team approval.


It feels like it’s been a long time since I wrote the first part about my knee injury. If you missed this, read it here so you are in the picture.

Before we dive into the Part 2 - be a confident mover again, I want you to watch the video below. It’s a must. Why should you? Because regardless what we know or what kind of injury we are dealing with, these three rules are really non-negotiable (I wanted to say this word in the video but I could not pronounce it 🤣).



Done? Watched it? Read the first part? ARE YOU SURE 😜? Ok, let’s begin.


Regardless who we are and what we know, there is a high chance that at some point of our life we experience a pain or injury. We are human beings and our body is extremely complicated. Be humble and respect your body.

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LET’S BEGIN WITH FACTS

Nothing specific happened to my knee. I don’t remember any moment when I would have to say “oh, oh”. It’s just came - out of the blue. From around 7th of October I started to feel an increasing pain in my medial and later on also on the lateral side of the knee. My range of motion got worse, I could not sleep well and no matter what I did seems to help.

In the past, I was facing some small warnings so I wasn’t really surprised by this one. Especially because I was always able to deal with it with my amazing self-care. 1 or 2 days and niggles were gone. Not this time. So I panicked! You know, movement is my life, it’s my identity, I do it for living. When I present to a 100 coaches, they need me to move well. And after the thought of not being able to travel and do what I truly love, I panicked even more. On top of this, Taylor Swift concert was just couple weeks away! What? We were waiting for this concert for a year and now I can’t dance?

Well, now you know that you should’t ever panicked !!

MY IMMEDIATE STRATEGY

After 2 weeks of no improvement with my own strategies I decided to ask for help. First I reached out - and always will - to my IoM colleagues. It doesn’t matter what they all told me but the fact they were there for me and I could trust them meant the world to me. And then, one of the message comforted me the most:

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Every morning, write down three one to three names/things/live moments into your gratitude journal. You will see that the knee will become secondary.


This message was the very first moment I was able to relax and said to myself “you will be fine, Janny”. So the second step was searching for a local help.

I booked myself an appointment with Dr.Shaun Coleman from Osteonic Health. We had a brilliant and very two ways respectful conversation. I mean, he is a doctor and I am a tool mechanic 🤷🏻‍♂️. He respected what I think. Welcome to new way of Health Care. This is an official THANK YOU, Shaun.

We did Ultra Sound, recognised the baker cyst - nothing else from the US was clearly recongnisable. First instinct, drain the cyst - but we both felt that drainage can be just a short term solution which was confirmed by the doctor who suppose to do the procedure. Ok, we had to do something I tried to avoid and NEVER done in my life - an MRI.

At that point I did not care what experience I will have at MRI, I HATE hospitals. I wanted to be done and be healthy again.


WHAT WERE THE DIAGNOSIS & PROGNOSIS

Rather than write the list of what MRI showed, I show you.

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Had a good read? This might sounds like nothing to some of you but to me? I had to sit down, my throat got dry and I took a few deep breath. Because except my Lower back issues, which were with me since 19, I hardly had any injury related to soft tissue. Tough, but as always I found something positive on it. I knew what is going on and I knew what to do. From that point, that MRI results, I was determined that I prove everyone wrong about the length of the recovery or surgery suggestion. My advice?


Never guess what is going on, never allow people to guess for you. Be your own detective, find out and THEN ask for help people you trust.


STRATEGIES SET

Ok, I knew what I am dealing with and what are the prognosis, now let’s start.

At the beginning, it took me good 2 weeks to figure out what is working and what can be a waste of time. How did I know? I felt it. I know my body so well, everybody does. I also had to narrow down the strategies which aren’t sustainable and realistic for me, in the end all is about sustainability.

Chantel and I created a plan. Btw., without my wife’s calm personality and wiseness I would get sometimes crazy. Regardless my positive thinking, there were times I wanted to smash something 🤣, she is my rock. She believed in me. And here is my third THANK YOU.

My last THANK YOU goes to my amazing masseus Ellie, your hands are magical and I and Chantel are enjoying every session together.

I am 90% back, I can move well, I can demonstrate almost all moves, feel solid around the house and commit to travel the world. The rest 10%? Who cares, better beats perfect. it will be fine.


METHODS / DOSAGE / PURPOSE

If your eyes are already glancing down on the table, let me just say that even though this looks like A LOT of things to do, it was actually very clear process. Those are the strategies that sticked with me every single day until I felt how I feel today.

And btw. this is the ProActive Health plan I create for my clients if they need. Did I tell you that our happiness, day to day performance, longevity, satisfaction and more is all about health?

Welcome to the new era - A HEALTH COACHING


HERE IS THE HEALTH PLAN WHICH TOOK ME FROM PREDICTED 8 -10 MONTHS OF RECOVERY TO “ME” PREDICTED 2.5 MONTHS.

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MINDSET - EXERCISE

I hear you, how did you deal with the inability to follow your daily exercise routine, to do your favourite exercises, to enjoy the walk your love so much?

Well, as I mentioned in the first part, I struggled the first 3 weeks. I started putting on weight (in the end I gained 7kg), my mood started to change, my confidence was decreasing every day. I stayed more at home and tried to battle. And I did! And do you know why?

BECAUSE WORRIES AND STRESS WON’T HELP US TO GET BETTER ANYWAY AND THERE IS SOMEONE WORSE THAN YOU

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WHAT TO DO

It’s easier to say than do but stay calm, stay as positive as you can, don’t make a big deal out of it - you have all limbs, supportive friends, family, roof about the head, food, shower. Injuries will come and go.

Instead, try to focus on things which are more important such as fix the problem itself. Because the injury is usually a result of “something”. I believe that in my case, the knee injury was a result of two major problems, foot and hip. So I started working on my arch muscles strength, myofascial release to a lateral aspect of the leg, hip stability and even more on neuro-myo-fascial sensitivity. And NO, I won’t wear orthotics which were suggested by some practitioners.


HERE IS MY SESSION EXAMPLE


CONCLUSION

If you have made it here, THANK YOU so much for reading this. This was my injury, my health plan, my strategies and my story but above is a lot of strategies that could be helpful to any of you. However, it’s always very important to know what is going on with YOU. Once we know we don’t have to guess.

I really hope that this all can be handy and you can take something out of it. I really understand how heartbreaking is to not do what you truly love and if you are going through something similar right now, please know I am here for you. I am just one email or message away. Share your troubles and worries or ask questions. And one more thing…

YOU WILL BE FINE 😍

LOVE JAN