Pull ups, dips, stair repeats, again and again
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="464913" data-time="1417980705">
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<p>Thats exactly what I had. Clicked loud as fuark every time I walked up a step or steep incline.</p>
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<p>Mine has 100% gone now - it just stopped about 10 days ago. Just left with crepitus now.</p>
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<p>My physio got me cycling 15mins a day every day, despite the clicking (could hear every rotation). Did at approx 100rpm and fairly low resistance.</p>
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<p>Next steps was light leg extensions and wall squats and lots of foam roller work on my IT bands in particular. She also wanted me to step up the cycling to 30mins a day but aint got time for that so just do 10-15mins prior to my leg extensions.</p>
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<p>I forgot to add icepacking the knee every day. Usually give is 20-30mins in the evening while watching TV. Think it helped a lot.</p> -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="465183" data-time="1418282611">
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<p>Ok, thanks, will begin next week, Three days ago I fell off my scooter in the rain going about 40km and got some scrapes. Big bruises on legs, and strained leg muscles and ribs. Probably take a week to feel comfortable.</p>
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<p>Dang, hope you bounce back soon mate!</p> -
<p>Quick update. The leg bruising cleared up after 4 days or so. My scraped up elbow is beginning to heal-it took a lot of the force. So, I should start doing those leg workouts for my knee-but will wait a bit longer. My left rib is quite sore-probably an intercostal, maybe a fracture. It didn't hurt as much in the first day or two, so I guess it's just intercostal muscle, but will wait and see how long the recovery is. I tried to do a pull up, couldn't use any power to get off the ground.</p>
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<p>The speed I hit the deck can be seen by the fact my hands didn't get any scrapes or bruising, and I wasn't wearing gloves (just popped out in the evening to buy something).</p>
<p>I think the years of hiking and pull ups actually prevented me doing worse injury to leg, shoulder or chest.</p>
<p>No worries, just be patient and resume exercise soon.</p> -
Well the good news is I can resume doing upperbody workouts. I couldn't lift myself beforehand, for more than three weeks, due to my rib, I am guessing a fracture... but today had no significant feeling and was able to do 12, 10 pull ups. Didn't feel strong so struggled a bit, but pleased to be able to resume. Rib still a little sore with direct pressure. <br>
I will gradually increase the reps and strength. <br>
Still must fix the clicking knee. -
<p>my rehab on the knee is going ok at the moment. Not many gym sessions but regular stretching and it's improving. Still clicky but not as bad and it feels stronger. Would definitely recommend getting it checked out and a rehab plan. Knees are too important to mess with imo!</p>
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<p>thanks guys and good luck Paekakboyz. I'll join the gym very soon and follow JK's plan for a month, see if it helps.</p>
<p>Today did 12/12 pull ups with decent rest, 8+8+8 dips, not pushing myself too hard, then 12 more pull ups. The first set I felt I could have gone to 13, perhaps 14, so I just have to be patient and consistent for a month to increase the strength and reps.</p> -
<p>Went up on Tuesday at dusk, did 13, 12 pull ups.</p>
<p>Went up today (Saturday), did pull ups: 13/12/10 and dips 10/10/8/8 and hiked to the top. We hadn't been up together for a few months, she often goes up. Ironically, my knee clicked much less once I began more strenuous hiking. I'd say it only clicked on half the steps on the way up. Originally I wondered if it started clicking due to stopping hiking. I'm still confused.</p> -
<p>Last Sunday was busy touring the coast with a bus of friends, fun. Stopped at a school for slightly drunk sports games at one time, someone challenged the pull up bars-and I did 14 strict with hang. Ha. No time during the week, and a bit sore, so went up today (Sunday). Did 5 hill repeats, knee clicked for half the steps, not all. Still unsure what to do on this. Pull ups did 14,10 and dips 12, 10. Some ab exercise on the pull up bar, too. Slowly, slowly, aim recover good strength by April....</p>
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<p>I did go up the following week, but last weekend I injured my rib/intercostal/cartilage, and it's acute. So, no exercise for a while. Sometimes I can barely breathe in. Such a funny, stupid way to hurt myself. I dropped my pen and bent over my office chair arm. The right rib resting on the chair arm. Then stretched down to get the pen, and in doing so I felt something tweak. I must have leveraged enough force against the rib to strain/tear the muscle or cartilage. Dumb.</p>
<p>I had previously hurt the rib on the other side. However,I could do pull ups. The pain of this is worse.</p>
<p>More patience needed.</p> -
<p>Stink bro. Hope the rehab goes well. I worked with a guy that threw his back out leaning over a table for the milk jug. Sometimes our bodies can be cruel bastards!</p>
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<p>yep, funny how after I stopped hard exercise my body starts having little problems. Actually, I would sometimes have little strains but they were minor.</p>
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<p>My workout regime needs more variety, and I am not consistent enough. Spring is almost here, so I am keen to enjoy some warm sunny weather exercising.</p>
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<p>Yet, I should just follow you, JK. You seem to workout very well.</p> -
<p>Just add a comment about this latest injury:</p>
<p>When I breathe in, I can feel something moving in my rib-pulling apart. I can also move the rib/muscle around with kind of a clicking movement. Definitely different to the other side. Stabbing pain at times, really like a knife. So, I'm guessing I separated muscle from bone, which will take a while to recover.</p>
<p>Sometimes, hard to breathe, lie down.</p>
<p>No pain sitting down.</p> -
<p>Could be cartilage damage mate. I've had two rib injuries, a cracked rib and then popped cartilage. They suck, and because your ribs are always in motion they can take a while to sort out. But you should definitely see a doc given what you are describing!</p>
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<p>well, it gradually cleared up-thanks for the concern guys.</p>
<p>I've lost a lot of fitness, what with the knee as well. Still not hiking, need to pull finger, make some time to get the knee clicking checked out asap.</p>
<p>I restarted pull ups last weekend, did 3 sets of 10 and some dips. Not many dips :(</p>
<p>Went up earlier today and did 2 sets of 12 pull ups, and 10 dips, followed by about 20 dips where I cheated. Dip strength way down, as is pull up strength. Slowly slowly, if I can recover to 16 by end of year I will be pleased. And 20 dips.</p>
