Biohacking A Knee Injury...mri Results & Advice On How To Move Forward?
I am looking to get advice on how to best heal an ongoing knee injury, hopefully without spending hundreds of dollars on physical therapy. I would far prefer to be able to do it myself through hopefully more affordable means. What I know about the specifics of the injury (details to follow) exceeds my understanding of physiology.
Background - I received a knee injury approximately one year ago. Forced to work in a very low and confined space for a casual labouring job one day, I had to squeeze into a cramped space and kneel on an uneven surface, As I knelt down I felt a crack in my right knee and heard what sounded like a muffled gunshot. I felt bad pain in my knee and had a minor limp for a while. Ever since the injury day, I could never again sit back on my ankles with knees bent in a typical meditation pose, like I had always been able to before - to do so causes severe pain but only at the very extremes of the movement.
Lack of funds at the time precluded getting a professional diagnosis of the injury.
A month later I was traveling in Thailand and crossing a road when I was forced to break into a sprint to escape the path of an errant taxi. By the other side of the road I had a severe limp that lasted for the next 3 weeks. During that time I got plenty of rest and moved as little as I had to. I wore a knee brace religiously for about a month and used some topical pain relief. Visiting a hospital in Thailand, twice, I had it looked at by various doctors and was told it was not more serious than a "major strain".
Since returning to my country, I got an MRI.
MRI results - While I can't provide pictures (they were saved in a proprietary inaccessible format), the summary is as follow...
All normal except for:
"Small increase in joint fluid..."
"Low grade strain of the distal fibres of the ACL. ACL otherwise intact..."
"There is a contusion of subchondral marrow of the anterior aspects of medial tibial plateau..."
"There is an undersurface horizontal oblique tear of the posterior horn and body of the medial meniscus & there is marked fraying & irregularity at the free edge of the meniscus..."
Where I'm pointing in the picture below is the only pain point when pressing on my knee (on the inside of the knee):
At present I can walk unimpeded for hours, if necessary. I am getting into deadlifting, albeit am starting at a low weight and only doing about 150lb at present, with no pain. I only notice a very low grade pain, almost like a background hum, at intermittent times in my knee. I completely avoid the kneeling meditation position as it is impossible to do without severe pain.
Any advice on the best way forward from here (that I can do myself, without a physical therapist) would be greatly appreciated.
While I haven't worn a knee brace for months now, I am open to again using one if people believe it will make a difference.
At present, I am experimenting with 90% DMSO gel on my knee into which I dissolve a capsule of serrapeptase (I know not all of it gets through, but I'm pretty certain ~80% does, from the little leftover on my knee after 20 minutes of rubbing it in). It has a minor numbing effect on the knee and gives minor pain relief if the pain becomes more noticeable.
Thanks for your time.