So the next visit with the surgeon is May 19th. I have to get this swelling down by then. Hopefully, he allows me to start single leg jumps and jogging. By then, I will be 16 weeks out or 4 months post op.
Friday was my last PT appointment until May 20th. My PT said there was no point in doing the same thing I can do on my own. So, every day Im going to be extra diligent and record what I did for accountability.
Filling in blanks:
Week 10
Elliptical 10-12 mins
Stretched
Hamstring curls 30 reps 2 lbs
Single leg press 40lbs 30 reps
Yellow sports resistance band, same 5 reps in 4 directions
2 laps of monster walks
Started jogging on the trampoline for 5 mins new thing!
Hach squat 30 reps 50 lb weight
Iced for 10 minutes
I saw my surgeon March 17th and he said no elliptical for 2 weeks. I didnt until the second week of April. I listened!
Monday, April 28, 2014
Tuesday, April 22, 2014
3 Months Post Acl and Meniscus
I am 12.5 weeks away from my surgery now. I saw my surgeon yesterday for my 3 month post op appointment. I have some swelling in my knee. Its not that bad at all! Here are the surgeons orders:
-No jogging.
-No elliptical past 15 minutes. No elliptical every day.
-No jumping.
-No squats past 45 degrees.
I cant do anything until the swelling is gone. I am completely confused and frustrated. My PT thinks I am ready for more.
Heres what we did last week in PT.
Warmed up for ten minutes on the elliptical.
Hamstring curls 30 reps (2.5 lbs)
Single Leg press 30 reps (45 lbs)
Sports cord. 5 sets in each direction.
Hach squat 30 reps (50 lbs)
Mountain climber with "sliding plates" 2 sets of 10 each leg.
Other kind of slider exercise, I dunno what the name is! with "sliding plates" 2 sets of 10 each leg.
Using the big ball, I do a single leg hammy curl 2 sets of ten each leg.
Single leg ball toss. forwards and sideways. 20 throws.
Kicked a soccer ball. For about 3 minutes or so my PT and I kicked the ball to eachother...He would kick it far away from me so I had to walk/run and get it.
Jump rope for 3 minutes...using 2 feet. My knee is too weak to alternate feet.
Did this skating kind of drill, I got on a slippery surface and slid from side to side.
Lateral walks using the heaviest band.
Iced for 10 minutes
4 more weeks until the next visit. Im really hoping the swelling goes down until the next visit. I cant wait to train.
-No jogging.
-No elliptical past 15 minutes. No elliptical every day.
-No jumping.
-No squats past 45 degrees.
I cant do anything until the swelling is gone. I am completely confused and frustrated. My PT thinks I am ready for more.
Heres what we did last week in PT.
Warmed up for ten minutes on the elliptical.
Hamstring curls 30 reps (2.5 lbs)
Single Leg press 30 reps (45 lbs)
Sports cord. 5 sets in each direction.
Hach squat 30 reps (50 lbs)
Mountain climber with "sliding plates" 2 sets of 10 each leg.
Other kind of slider exercise, I dunno what the name is! with "sliding plates" 2 sets of 10 each leg.
Using the big ball, I do a single leg hammy curl 2 sets of ten each leg.
Single leg ball toss. forwards and sideways. 20 throws.
Kicked a soccer ball. For about 3 minutes or so my PT and I kicked the ball to eachother...He would kick it far away from me so I had to walk/run and get it.
Jump rope for 3 minutes...using 2 feet. My knee is too weak to alternate feet.
Did this skating kind of drill, I got on a slippery surface and slid from side to side.
Lateral walks using the heaviest band.
Iced for 10 minutes
4 more weeks until the next visit. Im really hoping the swelling goes down until the next visit. I cant wait to train.
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