Its day 33...half way into the 5th week since the surgery. So bored with my exercise routine. I cant wait to train 100%. Yesterday, I snuck in uppercuts on the punching bag. I tried hard to not pivot. PT told me that I have to strengthen my thighs and knee before pivoting. I have muscle atrophy since the injury so I have to really make an effort to hold back and just focus on getting the leg strong. Its only the 5th week and Im already frustrated with the slow recovery. Woosah. Still working my upper body...getting stronger in that area. At least I am going to recover one day...just not now. Im getting a little impatient because right now isnt the best...but I know the future is going to be awesome...so I just have to wait!!
Swelling is sitting above and around the sides of my knee cap. I have a big scar. Im still limping, but its getting better!
Did PT this morning. Last time, he stretched the hell out of my knee. It was so sore the rest of that day and I couldnt do much PT on my own for about 2 days. Since that day, I have been stretching more to prepare for the next painful stretching session.
Things I did in physical therapy today.
1. Did the elliptical for 10 minutes. Started off slow and went fast!
2. Stretched out a little.
3. Hamstring curls, face down. 3 sets of 10 reps. These are getting easier. Before I struggled to do 20. The first 10 always are the worst but I can feel my hamstring muscles get stronger each rep.
4. Single leg press. 3 sets of 10 reps.
5. Body weight machine, face up. 30 hamstring curls.
6. Inclined squat machine with weight on my shoulders. Below my feet is this balance thing so equal weight is distributed on each leg. 30 reps.
7. Body weight machine, single leg press. 30 reps.
Thats it!
Today, If I am not sore, I will do my own PT at the gym starting off with 20 minutes on the elliptical. Found out I can be on the bike or elliptical for 30 minutes every day. I will do that!
Wednesday, February 26, 2014
Friday, February 14, 2014
Week 3 Post Acl and meniscus surgery
Its been 3 weeks now since the surgery. Ive been doing physical therapy 2x a week since 5 days after the surgery. I have been able to walk without crutches for a week now. I can finally sit comfortably with my leg bent at a 90 degree angle.
I did PT today and this is what I did:
1. 10 minutes on bicycle. I go super slow at first because I get stiff. I go so slow the bicycle doesnt register that I am on it! I work up to 60 rpms halfway in and try to maintain that pace.
2. Stretched me out for a little bit. Today, Jeane ran me through PT. I am able to bend 90 degrees on my belly. On my back doing a heel slide, I hit 115 degrees!
3. Did 30 squats while standing on these squishy discs...one under each foot. I dont know the name.
4. Then, using the lowest weight, did single leg presses 3 sets of 10.
5. The worst next were the hamstring curls. On my belly, I raise the weight using both legs as close to my butt as possible. Then, using my "bad leg" I slowly extend. Did 2 sets of 10. Those suck and I took forever doing them.
6. Next are these knee bend exercises. Its like a pull through. Instead I face the weight machine. Left leg stays straight and I bend my right leg. Did that 30 times.
7. On the body weight machine set to level 2, I did a single leg press 30 times.
8. I stayed on the body weight machine. This time we raised it back up and did some seated hamstring curls 30 times.
9. The got this resistance band around my waist and walked away from it back facing the band, then facing the opposite side, then lateral walks. Did 3 sets in each direction.
10. Put a resistance band below my knees and did some "lateral squatting walks" 3 sets (10-15 steps) back and forth.
11. The last thing was 30 squats on this balance ball.
Sorry, I need to figure out the names of instruments and exercises!
I did PT today and this is what I did:
1. 10 minutes on bicycle. I go super slow at first because I get stiff. I go so slow the bicycle doesnt register that I am on it! I work up to 60 rpms halfway in and try to maintain that pace.
2. Stretched me out for a little bit. Today, Jeane ran me through PT. I am able to bend 90 degrees on my belly. On my back doing a heel slide, I hit 115 degrees!
3. Did 30 squats while standing on these squishy discs...one under each foot. I dont know the name.
4. Then, using the lowest weight, did single leg presses 3 sets of 10.
5. The worst next were the hamstring curls. On my belly, I raise the weight using both legs as close to my butt as possible. Then, using my "bad leg" I slowly extend. Did 2 sets of 10. Those suck and I took forever doing them.
6. Next are these knee bend exercises. Its like a pull through. Instead I face the weight machine. Left leg stays straight and I bend my right leg. Did that 30 times.
7. On the body weight machine set to level 2, I did a single leg press 30 times.
8. I stayed on the body weight machine. This time we raised it back up and did some seated hamstring curls 30 times.
9. The got this resistance band around my waist and walked away from it back facing the band, then facing the opposite side, then lateral walks. Did 3 sets in each direction.
10. Put a resistance band below my knees and did some "lateral squatting walks" 3 sets (10-15 steps) back and forth.
11. The last thing was 30 squats on this balance ball.
Sorry, I need to figure out the names of instruments and exercises!
Tuesday, February 4, 2014
Day 11
I got my stitches out yesterday. Heres what it looked like (Figure 1.)...
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| Figure 1. Stitches removed Day 10. |
Today (Day 11), this is what it looks like (Figure 2)...
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| Figure 2. Day 11. |
Progress made for today at PT.
- 89 degrees flexion.
- did squats using my own body weight
- marching knees with assistance using the parallel bars
- single leg raises using parallel bars
- single leg squat, dont know the name...
- hamstring curls
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