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Kettlebell to the Knee... Is There Any Way To Keep It From Ruining a Week of Workouts?

Answered on August 19, 2014
Created September 08, 2011 at 1:52 AM

I know a lot of you Paleo people are serious about your fitness too, so this one is a question for you. I'm fairly new to weight lifting (a couple months in) and today as I was doing my KB swings the handle ripped off a big callous on my palm and in my shock/pain I slammed 1 pood kettlebell into my left knee. I've got ice and ibuprofen, is there anything I can do to prevent swelling and keep this from benching me for the week?

072fd69647b0e765bb4b11532569f16d

(3717)

on September 08, 2011
at 03:03 PM

Didn't sound like a form issue so much as a freak response to a torn hand. Agree with the kb hitting the butt on the backswing. Too many people swing the kb far too low...

Ce7e28769d92d5de5533e775b1de966e

on September 08, 2011
at 12:32 PM

Oh gods, I feel for you! I agree with RICE but when I'm injured I don't mess around, sorry.. years of being a competitive athlete has hammered it into me, so take something for the inflammation and keep a tight eye on it. Frozen bags of corn and peas as they will mold to your knee alternating every 15 minute. Take a day or two off of CF and do body movements in the house to keep limber then into the box and talk to your CF coach as they can put a workout together for you. Sleep is key to healing as is nutrition, too. Good luck and be well!

1dd6307dbb2a637dedc04dbb5091c109

(0)

on September 08, 2011
at 04:23 AM

next time swing the KB higher, it shoud hit your butt when you swing it backwards, that way it shouldn't hit your knee, it should hit your thighs.

Medium avatar

(5639)

on September 08, 2011
at 02:58 AM

R.I.C.E. is paleo after all!

0a2dd50f2d3951bf3fb83fc4638c9512

(1960)

on September 08, 2011
at 02:41 AM

ouch and OUCH! Damn. Hang in there.

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5 Answers

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2
016de26fe61daf799662d3b7b2468324

on September 08, 2011
at 02:51 AM

Rest, Ice, Compress and Elevate. Once you've got that covered, here is how I view it when I have, or a friend or client has an injury - look at it as an opportunity to shift your focus a bit and work on those areas that you may have been neglecting or the ones that could just use a little bit extra attention. You hurt your knee so squats or lunges might be a no go. Maybe try to focus on pull ups or push ups or core work, and flexibility. Flexibility is a hugely overlooked element of fitness and anytime the universe tells me I need to back off on my deadlifts or squats or whatever, I devote that extra time to foam rolling, stretching and building up other areas of my body. Some days, very rarely, squatting hurts my one wonky knee so I murder my glutes with wtd step ups, SLDLs, bridges and stationary barbell lunges.

There will always be injuries, pain, obstacles and challenges. I like to look at them as a chance to balance my body better - even though I can't always do what I want, these times I will do what I need. Basically, do what doesn't hurt :) Not a direct answer to your question but hopefully some food for thought.

Medium avatar

(5639)

on September 08, 2011
at 02:58 AM

R.I.C.E. is paleo after all!

1
7c9f81d68c78de1a31eab9c91c17b4b8

on September 08, 2011
at 05:42 AM

Ouch. I'm sorry that happened to you. (I racked some 35 pound dumbbells after doing flyes years ago and accidently pinched my pinkie between them while it was engorged with blood. My skin split wide open and tissue poofed out and did not go back in. It grosses me out to think about it to this day. Stitches took care of it. Your callous ripping off reminded me of it but I'm sure yours hurts a lot more than my pinkie! )

Anyway..RICE ...and also I would recommend you still walk, lift if the pain is tolerable--in my experience I heal faster and with less max loss.

Also, compression wear may help. If you've got any compression clothing you might try to use them as long as not uncomfortable. You'll have to cut off the toes though I guess if you use the socks.

For supplements I'd recommend some MSM and Chondroitin sulfate. I have used before but not after injury so i can't speak to the effectiveness.

1
072fd69647b0e765bb4b11532569f16d

(3717)

on September 08, 2011
at 02:41 AM

First, holy crap that would suck. It sounds like something that could happen to me.

Second, rest it. Ice it. Skip the Vitamin I unless you are in severe pain. Focus on exercise this week that doesn't require much knee bend (I know there isn't much, especially with a torn hand). Bench, pullups (if your hand allows), dips, maybe some press. Walk. In short, give your body time to heal. Otherwise, you'll just keep aggravating it and prolong the injury.

1
Medium avatar

on September 08, 2011
at 02:18 AM

I am by no means a doctor, or physical therapist. That being said, my advice is to keep it moving. So long as it's just a bruised bone, it won't kill you to keep moving and "walk it off" as it were. As you learn to cope with the pain, you will also learn your limits, and what your body will tell you can and can't do while you are recovering from this injury.

Obviously, if it were a broken patella or torn ligament, I wouldn't tell you to keep moving.

0
E639bc85fd42430285596434a6515ad5

(2226)

on September 08, 2011
at 03:50 AM

Ice will reduce the swelling, but artificially reducing the swelling isn't paleo. It's like taking an aspirin to reduce a mild fever. The fever is there for a reason, and so is the swelling. The swelling immobilizes the area and helps it heal faster.

https://sites.google.com/site/evolutionarymedicine/home/texts/text10 http://thatpaleoguy.blogspot.com/2010/11/surprise-inflammation-helps-to-heal.html

1dd6307dbb2a637dedc04dbb5091c109

(0)

on September 08, 2011
at 04:23 AM

next time swing the KB higher, it shoud hit your butt when you swing it backwards, that way it shouldn't hit your knee, it should hit your thighs.

072fd69647b0e765bb4b11532569f16d

(3717)

on September 08, 2011
at 03:03 PM

Didn't sound like a form issue so much as a freak response to a torn hand. Agree with the kb hitting the butt on the backswing. Too many people swing the kb far too low...

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