作者: Brett Jones? ?StrongFirst教育主任

I recently had my eighth surgery and I am neither proud nor am I ashamed of this. In fact, while nobody would consider such a thing to be “good” at first, I’ve actually learned a lot about myself, holes in my training game, and new ways to run diagnostics on my kettlebell practice during the process. As Hobbes (of the?Calvin and Hobbes?comic strip by Bill Watterson) so wisely noted…the progress goes “boink.”

我最近做了第八次手術(shù)，我既不感到驕傲，也不為此感到羞愧。事實上，雖然一開始沒有人會認為這樣的事情是“好的”，但是事實上我已經(jīng)學到了很多關(guān)于我自己的東西，在我的訓練游戲中的漏洞，以及在這個過程中運行診斷壺鈴的新方法。正如霍布斯(加爾文和霍布斯漫畫由比爾沃特森)所明智地指出... 進展去“砰”

But at the risk of getting ahead of ourselves, let’s rewind to the beginning of my injury story. About fifteen years ago (circa 2004), my personal and professional lives were in a transition period. I was newly divorced and driving out to Southern California to start a different job. On my way, I decided to stop in and see my friend Jeff O’Connor. If you know him, it won’t come as a surprise that soon after I arrived at his place in Oklahoma, out came the Strongman training implements. We went to flip one of his tires—a big tractor tire. I was feeling pretty strong until the moment when my foot slipped, my right knee buckled and popped.

但是冒著超前的風險，讓我們回到我受傷的故事的開始。大約15年前(大約2004年) ，我的個人生活和職業(yè)生涯處于一個過渡時期。我剛剛離婚，開車去南加州開始另一份工作。在路上，我決定停下來看看我的朋友杰夫 · 奧康納。如果你認識他，就不會奇怪我剛到他在俄克拉荷馬州的住處，斯壯曼的訓練工具就出來了。我們?nèi)ハ品囊粋€輪胎，一個大拖拉機輪胎。我感覺自己非常強壯，直到我的腳滑了一下，我的右膝蓋彎曲并彈出。

Within two hours, the knee swelled up like someone had put an air pump into it and gone to town. Driving the rest of the way to the West Coast was interesting, to say the least. On those flat stretches of road when it’s all too easy to nod off, the knee pain was actually a good thing because it yanked me back into full consciousness. But other than that, it was not pleasant.

不到兩個小時，膝蓋就腫起來了，就像有人往里面打了個氣泵，然后進了城。至少可以說，剩下的路程開車去西海岸很有意思。在那些很容易打瞌睡的平坦路段，膝蓋的疼痛其實是件好事，因為它把我拉回到全意識狀態(tài)。但除此之外，一點也不愉快。

However, as an Athletic Trainer, I wasn’t a stranger to injuries, whether they were mine or other people’s. So after I settled into my new place in Cali and the swelling went down, I immediately started rehabbing my knee. I eventually got back into kettlebell training and even started powerlifting training. As far as I was concerned that was the end of the matter.

然而，作為一名運動員教練，我對傷病并不陌生，不管是我自己的還是別人的。所以當我在卡利安頓下來，消腫了之后，我馬上開始修復我的膝蓋。最終我重新開始了壺鈴訓練，甚至開始了舉重訓練。據(jù)我所知，這件事已經(jīng)結(jié)束了。

Until it wasn’t.

直到不再是了。

Having published?a StrongFirst piece about needing to get more daily walking in to avoid being an “active couch potato,”?irony and my knee flaring up prove the universe’s sense of humor. While my knee had been “irritated” a few times over the years, it didn’t seem to be an issue. And I would like to say that going fifteen years between the time of injury and having to have it addressed is actually pretty good.

我曾發(fā)表過一篇 StrongFirst 文章，說我需要更多的日常散步，以避免成為一個“活躍的電視迷”。諷刺的是，我的膝蓋突然發(fā)炎，這證明了宇宙的幽默感。雖然這些年來我的膝蓋有幾次“發(fā)炎”，但這似乎不是什么問題。我想說的是，從受傷到不得不接受治療之間的十五年其實是相當不錯的。

The “Beginning of the End”

“終結(jié)的開始”

In March of 2018, I was training in earnest for the SFL certification (see the requirements here). All was well until I switched from conventional deadlifts to the sumo variety. Though this felt great at first, my right knee soon objected. While I was able to continue training, this was the beginning of the clicking with pain going up stairs. Despite this, I successfully completed the SFL and moved on to other aspects of my training, like the goal of Sinister, and my other teaching responsibilities.

2018年3月，我正在為 SFL（SFG杠鈴體系）認證進行認真的培訓(見這里的要求)。一切都很好，直到我從傳統(tǒng)的硬拉轉(zhuǎn)向相撲。雖然一開始感覺很好，但我的右膝蓋很快就反對了。雖然我能夠繼續(xù)訓練，這是開始的點擊與疼痛上樓梯。盡管如此，我還是成功地完成了這個 SFL（SFG杠鈴體系） ，然后繼續(xù)進行其他方面的訓練，比如“極致”的目標，以及我的其他教學職責。

Early in 2019, my wife and I were on a local hike that we’d done several times. On the best of days, it’s like a good StairClimber workout. But this particular walk was worse because my knee clicked painfully on about 60 percent of my steps. I also noticed that my right hip hurt after I went for a long walk, even on those that weren’t particularly challenging. Clearly I was compensating for “something.”

2019年初，我和妻子在當?shù)匾患液髷[做了幾次。在最好的日子里，它就像一個很好的爬樓梯鍛煉。但是這次的步行更糟糕，因為我60% 的步伐都是膝蓋發(fā)出的疼痛聲。我還注意到我的右髖部在長時間散步后疼痛，即使是在那些并不特別具有挑戰(zhàn)性的地方。顯然我是在彌補“某些事”

Then in May of 2019, I went over to England to teach at an SFG Level II instructor certification. We’d had a bunch of heavy kettlebells delivered to the training site, but they needed to be moved. Some bright spark (guess who) decided it’d be a good idea to carry the two heaviest bells. From the first step, I realized from the crunch in my knee that this was in fact a terrible notion. While I was able to soldier on through the certification, it was clear that I needed to do something about this issue before it got even worse.

然后在2019年5月，我去了英國，獲得了 SFG 二級教師證書。我們有一堆重型壺鈴送到訓練基地，但它們需要被轉(zhuǎn)移。一些聰明的人(猜猜是誰)認為搬運這兩個最重的壺鈴是個好主意。從第一步開始，我就意識到這實際上是一個可怕的想法。雖然我能夠堅持通過認證，但很明顯，我需要在這個問題變得更糟之前采取一些措施。

Once I got back home, I decided to do something else to assess my physical state. Since I’d been using?the PUSH Band—which, for the uninitiated, is a wearable velocity-based training tool—to measure the speed and power of my swings and snatches for a while, I had collected a lot of objective data. I thought that my latest workout was solid and didn’t subjectively notice a dip in my performance. But the numbers told a different story. As you can see from the comparison below, both speed and power were way down. This was another indicator that my knee was hindering my performance and causing me to compensate.

回到家后，我決定做點別的事情來評估一下我的身體狀況。由于我一直在使用 PUSH 腕帶(對于外行人來說，這是一種可穿戴的基于速度的訓練工具)來測量我的功率（動量）和擺蕩，我收集了大量客觀數(shù)據(jù)。我認為我最近的鍛煉是可靠的，并沒有主觀地注意到我的表現(xiàn)有所下降。但這些數(shù)字說明了另一個問題。正如你從下面的對比中看到的，速度和功率（動量）都下降了很多。這是另一個指標，我的膝蓋阻礙了我的表現(xiàn)，并導致我補償。

So down on velocity and power (across the board) and I would have told you that this session from today felt great and was “on par” with the one from November 7th. Obviously it wasn’t.

因此，在速度和功率（動量）方面(全面) ，我會告訴你，從今天開始，這種訓練周期感覺很棒，與11月7日的那種感覺“不相上下”。顯然不是。

Under the Knife

刀下

So reluctantly, I called my doctor and asked for a referral to a specialist. Once he’d performed the usual scans (X-ray, MRI, etc.), it was clear that I had more than just a pesky problem. There was a significant tear in the meniscus and a flap of tissue that was loose. He recommended surgery.

所以，我很不情愿地打電話給我的醫(yī)生，要求推薦一位專家。一旦他進行了常規(guī)的掃描(X 光，核磁共振等) ，很明顯我的問題不僅僅是一個討厭的問題。半月板上有一處明顯的撕裂，還有一塊組織松動。他建議做手術(shù)。

To ensure I didn’t do any further damage to the knee before I went under the knife, I decided to pivot my training yet again and concentrated on the Kettlebell Military Press.

為了確保在手術(shù)前膝蓋不再受傷，我決定再次轉(zhuǎn)移訓練重心，集中精力在壺鈴軍事推舉上。

The Surgery and Rehab

手術(shù)和康復中心

A knee procedure used to be quite the event, with full anesthesia and a lengthy operation. But these days, you’re done in less time than it takes to get an annual physical.

膝關(guān)節(jié)手術(shù)過去是一件相當麻煩的事情，需要全身麻醉和長時間的手術(shù)。但是現(xiàn)在，做年度體檢所花的時間比以前還少。

My recovery, however, wouldn’t be so swift or simple (though it was somewhat sinister). With a history of pulmonary embolism, I was determined to get moving again as soon as I could. So, on my first post-op day, I took a short walk and proceeded to add a little more distance every afternoon. I felt pretty good overall, but after a few days, I was shocked back to reality when my knee swelled up. In hindsight, I realize I’d done too much, too soon—setting my recovery back by 7 to 10 days.

然而，我的恢復不會如此迅速或簡單(盡管有些險惡)。由于有肺栓塞病史，我決定盡快重新開始行動。所以，在我術(shù)后的第一天，我散了一會兒步，然后每天下午多走一會兒。總的來說我感覺還不錯，但是幾天后，當我的膝蓋腫起來的時候，我震驚地回到了現(xiàn)實。事后看來，我意識到自己做得太多、太快了ーー把恢復時間推遲了7至10天。

Nevertheless, once I acknowledged this mistake and got through the acute phase of recovery, it was time to start training again. If my brain mapped my body, it would come up with a pair of lats with hands. So perhaps it was inevitable that I’d put pull-ups at the center of my post-surgery program. I’d also been focusing on pushups and was pleasantly surprised that when I tried a few with one arm, it felt like I had both on the ground. Now that my knee is a bit more stable, I’ve added calf raises and single-leg deadlifts. The latter made me realize that I’ve left single-leg work out of my training for far too long, which is something I plan to remedy moving forward. In fact, I had added single-leg deadlifts to my military press routine and it resulted in significant improvement and improved strength as I headed into surgery.

然而，一旦我承認了這個錯誤并且度過了急性恢復階段，就到了重新開始訓練的時候了。如果我的大腦繪制了我的身體，它就會想出一雙有手的背闊肌。所以也許把引體向上作為我術(shù)后計劃的中心是不可避免的。我也一直專注于俯臥撐，當我試著用一只手做幾個俯臥撐的時候，喜歡·一個人感覺就像我把兩只手都放在了地上。現(xiàn)在我的膝蓋更加穩(wěn)定了，我增加了小腿提高和單腿硬拉。后者讓我意識到，我已經(jīng)把單腿執(zhí)行訓練置于訓練之外太久了，這正是我計劃向前進行補救的地方。事實上，我已經(jīng)在我的軍事推舉訓練中加入了單腿硬拉練習，這使得我在手術(shù)過程中有了明顯的改善和力量上的提高。

Here’s how my training has looked for the past few weeks:

以下是我過去幾周的訓練情況:

Starting Back Toward Sinister

從“極致”開始

For now, I am going to work on snatches and while they’ll need to be on the lighter side for a while, I’m excitedly anticipating being able to work back up to 24kg and beyond. Then I’m going to get back to?progressing toward the Sinister standard—which I’ve only been saying for the past two years! But not until my knee tells me it’s ready. If there’s one thing I’ve learned from this experience, it’s that patience will be rewarded and haste punished.?As John Wayne may or may not have said, “Life is hard. It’s even harder when you’re stupid.”

現(xiàn)在，我打算用抓執(zhí)行訓練，雖然他們需要輕松一段時間，我還是很興奮地期待能夠回到24公斤以上的執(zhí)行訓練。然后我會繼續(xù)朝著“極致”的標準前進ーー我在過去兩年里一直在說這個標準！除非我的膝蓋告訴我已經(jīng)準備好了。如果說我從這次經(jīng)歷中學到了什么的話，那就是耐心會得到回報，急功近利會受到懲罰。正如約翰 · 韋恩所說: “生活是艱難的。當你愚蠢的時候就更難了?！?/p>

Some cynics might use my knee injury to question my training. Beyond my temptation to quote back to them Teddy Roosevelt’s “The Man in the Arena” speech, I strongly disagree. Had it not been for my kettlebell training, I would’ve been hurt much more over the years, and my knee would arguably have been in worse shape. If I could go back in time, I’d gladly fix things so that my foot wouldn’t have slipped while flipping that tire. But it did, and you can’t un-ring the bell once it has been rung. Of course, I’d also gladly do without the pain and restricted movement, but I’ve reframed this experience as a lesson, rather than as a loss.

有些憤世嫉俗的人可能會利用我膝蓋的傷來質(zhì)疑我的訓練。除了引用泰迪 · 羅斯福(Teddy Roosevelt)的“競技場上的人”(The Man in The Arena)演講之外，我強烈反對他們的觀點。如果不是因為我的壺鈴訓練，這些年來我受的傷會更嚴重，我的膝蓋可以說會更糟糕。如果我能回到過去，我會很高興地修復這些東西，這樣我的腳就不會在翻轉(zhuǎn)輪胎時滑倒。但它確實發(fā)生了，而且一旦壺鈴拿起，你就無法放下它。當然，我也很高興沒有痛苦和限制的運動，但我已經(jīng)重新構(gòu)建這個經(jīng)驗作為一個教訓，而不是一個損失。

Another key thing I’ve revisited through this discovery process is never to take situational awareness for granted. No matter how experienced you are as a coach and/or athlete, you must pay attention to what your body is telling you and not kid yourself about what you aren’t capable of doing in any given context. I’ve chewed enough dirt to be able to grit my teeth and push through fatigue and discomfort. But when that progresses to persistent pain, it’s time to reckon with the fact of the matter and take corrective action. The journey continues…and goes boink.

在這個發(fā)現(xiàn)過程中，我重新審視的另一個關(guān)鍵問題是，永遠不要把情勢察覺視為理所當然。無論你是多么有經(jīng)驗的教練和/或運動員，你必須注意你的身體在告訴你什么，而不是欺騙自己在任何給定的情況下你不能做什么。我已經(jīng)咀嚼了足夠多的泥土，能夠咬緊牙關(guān)，克服疲勞和不適。但是，當這種情況發(fā)展到持續(xù)的疼痛時，是時候認清事實并采取糾正措施了。旅程繼續(xù)... 繼續(xù)。