17 weeks post ACL surgery plus notes on weeks 8-16

I am 17 weeks post op now and where I have been wanting to be. I have been doing boxing sparring since May 23rd (14 weeks post op). I threw my first kicks on the thai pads June 6th (16 weeks post op).  

With Jason, I have been doing flowing with kicks. I have been focusing on my defense to kicks, knees, push kicks. I am trying really hard to get my defense together before actually sparring. I won't actually spar until I am 6 months post op. So, in about 7 more weeks I will try sparring with kicks. 

My knee hurts today. But, I did a lot this week and trained the last 6 days. The only thing I am missing right now is harder conditioning. My focus at the moment is rehabbing my knee. I have jumped into the s&c classes at the gym and theres nothing I can not do yet. I am just trying to be careful. 

16 weeks post op PT notes:
I did the Biodex test and my quad strength is 20-25% deficit. Hop testing indicated my left leg is 91% like my right leg. This is perfect. I go back next month for an evaluation and my goal is to be perfect!


15 weeks post of PT notes:
Ran 1 mile on the treadmill 
Plyometric drill/Dynamic warm up: skipping, high knees, side step, kick backs, karaoke
PT set up an obstacle course: double leg box jump on the big box, jump down landing on both legs, single leg hop onto 8-12 inch box, jump down landing on the same leg, shuffle hurdles, clockwise hop through rings, 6 single leg burpees.

14 weeks post op PT notes:
Super disappointed with my Biodex evaluation results. I got a 50% deficit in my quad strength. My hop test indicated that my left leg was 85% similar to my right leg.

13 weeks post op PT notes:
Offense defense work with Jason. Defending kicks.

12 weeks post op PT notes:ran in alter g for 10 minutes, 8.5mph
stretched
skipped
high knees
kick backs
frankensteins
kareokes
single leg hops forward
single leg hops side ways
100 single leg jumps on the total body gym
30 hack squats 100lbs
single leg hops, counter clockwise


At this time, I stopped going to Golds, Bri got cleared to train.  I started helping Jason get the fighters ready for WKA nationals by helping during the team class.

During this week I started doing my own conditioning routine to get my body back into motion. Warm up consisted of 1 round of jump rope but I kept on messing up during the 1 round.
I did 2 minutes of box/agility work, side to sides and toe taps. Then a few sprints and bear crawls. I did 1 lap of side steps and monster walks with the bands. I then worked on the heavy bag throwing punches only for about 7-2 minute rounds. For the last 2 rounds, I throw knees and kicks with the lead leg (healing leg).

At this time, it didn't feel weird to kick with the lead leg on the bag. But I was careful so prevent pain and swelling. 

Worked the mitts with Jason and we worked on:
double jabbing, turn over the punches
jab cross, take a big step with jab
1-5-2, taking small steps with the 1-5
2-long, then twist step throw 3, if he faded, threw the 1-2...sitting on the cross.

Did many rounds of defense drills which was fun.

Held pads for Jason, just the basics, 1-slip, 1 slip cross.

11 weeks post op PT notes: April 30th, I did class for the first time with Bri. To warm up, I ran up and down the track. I felt like everyone was watching me when i was warming up.
Monday, I went to PT May 2nd:
Ran 1 mile in the anti-gravity machine 75% my weight. Felt good. I ran as fast as I wanted to...8mph.
Skipped, side shuffles, karaoke.
100 jumps on the total body gym
plyometrics included side to side double leg jumps and the side shuffle over the box.
finished with leg press and hamstring curls.

By the end of the 11th week, I did the Saturday am class and worked on boxing only. I did 1-1-2-6-post-8...Jab, cross, right body shot, post, right hook to the head.

10 weeks post op PT notes:On April 25th, I cancelled my pt appointment and trained with jason instead. On the 27th, I started hopping and was allowed to do jump rope by my PT.
At rehab April 27th, we did 100 single leg jumps on the total body gym, 5-10 minutes of jump rope both legs, skipping down 3 laps, side shuffles 3 laps. leg press, pistol squats, hamstring curls.
Hopped via the circle loops forwards and clockwise/counterclockwise.

9 weeks post op PT notes:
8 minutes on elliptical
Stretch routine. Heel touches butt, but only with the help of my PT PUSHING HARD.
Hach squat 60 lbs, 30 reps
Pistol squat on incline, 30 reps
Step ups (lateral) 30 reps on a 10-12 inch box
Hamstring Curls 4.5, 12.5 lbs, 30 reps
Leg press 6, 12.5 lbs, 30 reps

This past week I tried jump rope and tried doing 6-8 minutes. I will skip for 1 minute and take a minute off to rest and repeat.
Right knee makes a lot of clicking when I walk.

8 weeks post op PT notes:elliptical 8 mins
hach squat 30 reps total
step downs forwards
step downs side ways
boss ball pistol
pistol squat on incline
leg press
hamstring curl
bungee cord.
heel touches butt.

7 weeks post ACL surgery

7 weeks post op

Since I haven't been doing those hamstring pulls on the total body machine, I have been walking very near to normal. I feel good. I fee strong and stable. I am feeling confident with my knee. Monday, I got stretched and my heel touches my butt but only when its forcefully bent all the way. I can't do it on my own yet. 

Im kinda bored with my routine now. I am just waiting until I can run and do jump rope. The first recovery, I took 12.5 weeks to start jump rope. I feel like I can do it now. So in preparation of jumping, I decided to try jumping without letting my toes off the ground. Its an explosive calf raise essentially. I alternated between that and running man in place for 3-3 minute rounds. 

Nothing has changed in PT at the hospital or in my daily PT routine.

6 weeks post ACL surgery

6 weeks post op now 
Logged on 3-30-16

In the 3 PT sessions prior to today, my knee was in a lot of pain possibly due to the addition of these hamstring slides on the total body gym machine. During the exercise my shins were in a lot of pain. The machine is supposed to work the hamstrings but my anterior tibialis was strained. The pulling of the knee really makes my knee sore.

Things I do in PT:

8 minute elliptical warm up

Stretching. I must remember to massage my patella to ease the patellar tendinitis pain.

pistol squat on the incline

pistol squat on the boss ball (flat side)

step downs

step ups, keep left leg on the box and without pushing up with my right leg, come up.

leg press

hamstring curl

hack squats

bungee cord, resistance band walks. This was new. Walked forwards, backwards, sides. 

Started mitts during week 4

Started doing boxing mitt work. Just a jab for the lead leg and then 2, 4, 8. Today my knee hurts but Im not sure what its from. I think I have to lay off activity for today.

After this week...I decided that maybe it was best to only do the jab. So after the first 2-3 sessions of mitt work. I only have done the jab since. 

4 weeks post ACL surgery rehab protocol part 2

4 weeks post op.

Logged on 3-15. Went to Golds gym.

Warmed up on the cross trainer/elliptical machine

leg press set at 4, did 30 reps

hamstring curls on the machine, 20lbs

step ups 20

lunges 2 laps

standing leg extensions with weight

wall sits 2.5 mins

3 mins of shadow boxing.

Been feeling stronger and more productive going to Golds this week.

The following day 3-16 in PT Did:

Elliptical

stretch

monster

side step

hamstring slides

New: pistol squat on 6 inch box, heel touches ground.

New: balance on bossu ball, 45 deg squat, 30 second single leg balance on the ball.

Been told, in 2 weeks I can jump rope. 

At Golds that night, did:

Elliptical 20 mins

Leg press 3 sets of 10

Hamstring curls 3 sets of 10
Used the same weight as I did earlier that day

4 weeks post ACL surgery rehab protocol

4 weeks post op

Logged on 3-14-16

I had been doing this protocol since week 3. 

Rehab protocol:

Elliptical for 8 mins

Stretch as usual.

Monster walk 2 laps

Side step with band 2 laps, band at ankle

Single leg extension with 21 lb weight 20 each leg

Pistol squat 20 each leg on incline 

Hamstring curls 30 increased weight 50lbs

Leg press 30 reps increased weight, extended with both legs and released using the left leg. 37.5 lbs

Hamstring curl using the sliding disks on my back on the floor. 

13 days post ACL surgery protocol

13 days post ACL surgery

Logged 3-3-16

Rehab protocol:

Stationary bicycle for 8 minutes to warm up. No resistance.

Stretched. On my back, PT stretches to improve extension. On my belly, PT stretches for flexion. 

Single leg extension with 21 lb weight 20 reps per leg

Pistol squat 20 each leg on incline but was too sore to achieve 90 degree squat

Hamstring curls 30 increased weight 50lbs

Leg press 30 increased weight, extended with both legs and released using the left leg. 

Monster walks 2 laps

Side step with band 2 laps, band at ankle

Balance on one leg standing on the squishy disk

Giving Up

I am only an amateur fighter and I already have had 2 ACL reconstructive surgeries as a result of direct blows in training. I don't know of any amateur fighter who has had 2 major knee surgeries and also competes at a high level. Im not talking about the person whose dealing with injuries and just trains. Im talking about a competitive athlete with major injuries. 
At the pro level, I can name several muay thai and even mma fighters that have had at least one ACL surgery. Dom Cruz is the only pro fighter I have heard of that has also blew out both his knees AND had extraordinary comebacks. However, he hasn't fought a lot over the years. Not as much as I did after the first surgery. 
As an amateur this is all very discouraging because I do want to go pro one day. Although I had great results fighting last year, I feel some kind of hole in my heart to think that was all I got. Was last year the highlight of my fighting career? Does it all end there? Fuck no. I don't want it to end there. Maybe my ego is too big, but I feel like I have something more than that.
3 weeks post op I felt like the only way to adjust to the situation was to choose to give up. It tore me up inside trying to accept that giving up was an option. But thinking about it just made me furious. I get anxiety if I think about never returning to training and even more when I consider never fighting again. I thought about coaching more. But seeing people train pisses me off right now. I am not a coach. I suck at coaching. I can train people but coaching is something I don't do well.
I am told that I need to adjust and adapt. I am also told to feel blessed with all the things I have and to also feel good about my rapid progress with my knee. Every day I look at the calendar and count how many days Im away from being able to pivot. Its like being in jail. I know some people can just deal with situations like this, but I can not. I hate every moment of this recovery. I am not positive one bit about it. I try to occupy myself with things to do. Yet, nothing satisfies me. I pray that God brings me some peace every day. But, theres this burn inside my chest and I can't breathe. Its rage. I refuse to accept my situation. The moment I accept it and adjust is like giving up. I can't  just forget about training and fighting. I can not just push away my desire to fight. I refuse to get comfortable with my situation. I do not like it and don't want it. I hate every moment of this with a passion. 

Day 12 post ACL surgery

Yesterday was a suckfest. Did PT then worked.

Protocol for Day 11 PT session:

Massaged and stretched the shit out of my leg. Flexion is good but I can't achieve anything beyond 110 degrees without the PT cranking down on my leg.
-Standing knee extensions using 17 lb weight 3 sets of 10
-Balancing on my leg, catching and throwing a light soccer ball ~30 catches
-Monster walks with resistance band, 2 laps
-Side step with resistance band, 2 laps
-Leg press 4 sets of 10
-Hamstring curls 3 sets of 10
-Incline pistol squats at 90 degrees flexion 30 reps
-Iced for 10 minutes at the end

Milestones/comments:
I can go down the stairs but not comfortably. I think its a range of motion issue and not a strength issue. Going up is a little bit of a challenge but I can do it slowly.
The hamstring curl was a bitch when I rehabbed my right knee, but they seem easier with the left knee.
Muscle tone is reduced already compared to the right knee. That bummed me out yesterday. All that work for it to disappear in 11 days.
Bicycle is easier and doesn't hurt much anymore.

Knee is sore today. I will work in the lab as long as I can and then go home to rest before attempting PT on my own at the gym. I only did one PCR yesterday. It was a full 96 well plate though and it took me extra long to prepare it because I would sit and get up to do stupid things I forgot to do. PT days will be the hardest to work on my feet. It should get easier.

I am really moody like 24/7 pms.

10 days post ACL reconstruction

Day 10


Stitches are out! Saw my doctor and he was impressed with my ability to hit a 110 degree heal slide. He said my quads look good. Prior to the visit I have been riding the stationary bicycle to help with my mobility at a resistance of 7. I think a reason why I can bend my knee well is because I have been putting the seat as forward as possible and pedaling to get that flexion I need. My doctor told me not to use any resistance, but I will ask the PT what to do and if it is ok to use a little resistance.
"Be patient" is all that my doctor really said. I asked how long before I can be certain that the graft isn't going to mess up. He said 7 months. That sucks. Looking at my journal from the first ACL rehab experience, I was able to lightly pivot and hit pads 14 weeks out. I am going to wait as patiently as possible and start at the 14 week mark. Thats on June 3rd. It seems so far but I can focus on other things in the mean time. Like, standing and very slowly focus on my footwork (fwd/back/lateral) and very slowly shadowbox the way Miriam always told me to do even before the injury. As for hand speed. I am just going to have to sit and do that to ensure I don't pivot.
I will strengthen every part of my body and focus on my diet so that way when I am cleared I will be ready to jump into sparring and eventually fighting. I am going to devise some kind of conditioning/training and meal plan to help keep me focused. 


Milestones: 

No crutches and no brace. I am supposed to wear the immobilizer but I dont. I will ask my PT what he thinks tomorrow.
110 degree flexion 
Planks no longer hurt
Balancing on one leg is fine

Goals: Walk normally because my right knee is hurting just as much as the left. 

Day 7 
Drove myself to PT this day and flexion is 90 degrees.
Rode the stationary bike very slowly for 7 minutes.
Stretched out.
Knee extension using 17 lb weight
Balancing on leg, arm pulls and then later ball tosses
Monster walks with resistance band
Lateral side step with resistance band

Day 5 

Walking without the brace feels weird but when I did it at pt in the am I felt confident and I did it. Walked down and up the grey strip. I need to bend my knee more when I walk. 

Active flexion is 78 and passive flexion is about the same. Extension is still good.

Leg raises: i need to work on flexing the quads and raising the leg with the leg at -10 deg.

Flexion: on my belly, do a hammy curl and use my right leg to hook and pull it toward my butt. 

Planks: plank with one leg raised. Try planking with the left leg supporting and raise right leg. 

Step ups with no weight are a go 

Knee band exercises are a go

Day 4 

90 degrees flexion 

Full extension 

Leg raises and leg extensions on point 

Walking without crutches but with the brace

Day 3 
post op visit

45 deg flexion 

Full extension 

Day 1 
I didn't take any Percocet but did take two doses of the naproxen. Still can lift leg but it does feel heavy. 

Day 0

Took two percocets one at 3 and one at 9pm

Able to raise leg but at 9.30 pm it's starting to feel heavy

Pre-ACL Surgery Checklist

Its Wednesday and surgery is Friday am. Bathroom is clean and bedroom is neat enough for sanity.  Heres things to do asap if you are a procrastinator like me....do it tonight or tomorrow!

Can't take a shower for the first 3 days...

-dry shampoo 

-wash cloths 

For when I can shower, but still can not wet my stitches:

-saran wrap

-tape

Clothes

-shirts

-hoodies

-loose pants that can fit over the big ass immobilizer

-shorts

-loose fitting clothes that are comfortable 

-put clothes somewhere easy to get to (need to do!)

Food (need to prep!)

-no junk food. Healthy foods only! Don't eat like shit. Eating clean promotes healing...so eat good and feel good.

-for me: chicken, kale, sweet potato, oat bran, fruits (banana, berries), almond milk and protein shake

-crackers and ginger ale for upset stomach just in case

-3 or 4 gallons of water to cover the next few days

Prescription is set up already, so no bs at CVS Friday

The night before:

-charge ipad, laptop, bring papers to read, lab notebook

-buy a bag of ice to put in the freezer

-meal prep

-wash anything last minute

-pack clothes bag 

-eat something thats not greasy and gross before midnight. No food or drink after midnight!

Day of:

-clothes bag

-pillow in the car

-paperwork and id
-crutches and cryo machine are at the hospital waiting for me

The rest I am doing on the fly. But, I think all bases are covered.