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.

My Comeback

It took me (or my surgeon really) 11 months to be cleared to fight again. This was around December so around this time Coach Jason and I were already planning when the next fight would be. For the last few months I had been feeling really good about my training and I grew confident with my knee. I was just itching to fight again. We discussed before that we would make my return to the ring in January 2015. Initially, we anticipated fighting for TCB January 31st. I couldn't get an opponent matched up for me and the whole show just fell through. Luckily a few days after the New Year, Rami Ibrahim from Rami Elite was matchmaking for Gut Check Championships scheduled for January 24th. 

Although I had been cleared to fight in December 2014, I had been sparring Muay Thai since the 8th month mark. My knee held up fine during those long cross training sessions so I felt confident that 6 minutes in the fight wouldn't be a problem. I did worry about my conditioning considering I was on such a long break off my legs for a considerable time during the recovery. Training went well but 2 weeks before the fight I got really bad shin splints on my right shin…the “bad” leg. I had to stop doing sprints on the turf and instead did sprints on the bike. That worried me because I felt like my conditioning would be affected. 

The weeks leading up to the fight, I just felt so blessed to get the opportunity to fight again. Not only did training go relatively smooth, but I felt mentally ready. I felt like I was hitting harder, hitting faster, and I felt like my mind was right for the first time ever. In the past I have been an emotional mess and I would be full of doubts about my performance and thinking I was going to lose the fight. This time was different. The whole year I had been watching everyone else train and seeing my teammates enjoy the whole fight experience. I had been wanting it so bad, all I did last year was imagine my own fights and even my training sessions. So, before this fight I just imagined it going my way. I imagined perfectly placed punches, kicks, knees, and push kicks. And only pictured my hand being raised after the fight was over. 

The weight cut could have been smoother. I had the flu all day Wednesday so I took the whole day off to rest and hydrate. I was still sick Thursday but I had to train and cut. By Friday, I miraculously was better even while not being able to eat or drink for 24hrs. After lab, we drove out to Delaware. We checked in and cut the last couple pounds and I weighed in at 122.6 lbs. After hydrating and eating, I felt amazing! 

The day of the fight, I woke up early and did 3-5 rounds on the pads with Coach Jason and did the elliptical to wake up my body. We ate breakfast and had a light lunch before heading to the venue. While we waited for the locker room to open up, Kristan braided my hair and Jason wrapped up my hands. It wasn't until I changed into my Muay Thai shorts and started warming up where I became emotional. I would go from focused and calm to really excited and then on the verge of crying because of all the loops I had to jump through just to get to this day. All the emotions were just overwhelming. I was feeling this way the entire time I was in the warm up area. By the time I walked out and into the ring, I was super calm, almost too calm for the fight. I heard them announce my name and heard everyone yelling in the crowd. It just felt good to be in there. When I was in the ring, I stood there the few seconds before the fight started thinking with my eyes closed tight, “I can do this.” After everything, the fight I was imagining was right there and it was gonna really go down. 

My opponent, Mary Brulator, had as much experience as I did (if not more) and also came to fight hard. I anticipated her coming forward for a fight and also to try to clinch me up. 

First round we touched gloves and she landed a big rear push kick. I was okay. I had to find my range and so I started off with a jab kick 1-2 and in the clinch we went. In the clinch she was a lot stronger than she looked. We broke and I remember just shaking off the jitters. I needed to get back into gear this round and fast! I only had 2 minutes to win it. She landed good straight punches. Looking at the footage, I was surprised at how much the combos I threw flowed. My training was really translating into the fight.

Round 2 started off very faced paced and we exchanged strikes on the outside for like 30 seconds. We clinched up for 30 seconds, broke and started exchanging more strikes on the outside. I did hesitate in this round. I still needed to find my range. This round was close and I think it could have gone either way. I wasn't as active in the clinch and she looked good in this round.

Round 3 I went for it. I felt strong and ready to go! I finally was able to get full control in the clinch and pull her into my knees. She slowed down a little bit in this round and I came back stronger. She landed really good straights. My head movement sucked and I would just eat them.

When the fight was over I just held my hands up. It was over. Coach Jason and Jared removed my gear. I just felt relieved that I did it. When they announced the winner, I felt confident that I had won. But since, I left it to the judges I kept my head down as I listened to the results. They announced I won and raised my hand up. I just felt calm and relieved that I did it. I was back.

I feel content with my performance. I wish I was more active on the outside and I feel like I could have done better in the clinch. But, I came out of the fight without any injuries and my legs were perfectly fine. This fight wasn't just to shake off the ring rust. It was super important to me. I hadn't fought in 16 months and prior to that I only had one fight in 2013 before blowing out my ACL. I feel like I collected enough data in those 6 minutes to know where I was at in my training. To my surprise I have gotten better since my last fight in 2013 even with my long recovery. Perhaps most importantly, I finally believe in myself. I will be back in the ring in less than 5 weeks and I am confident I will just be even better, stronger, faster, relentless and more fearless. Im back!

45 weeks and 3 days

So its been 45 weeks and 3 days. I am cleared to fight again. I have been training only 5 days a week. 2 days of rest to make sure my knee has time to recover. I am resting a lot more than I ever have haha. I am set to fight January 31st. I dont have an opponent yet, but I am just going to be ready for it anyway.

How does my knee feel right now?
If I sit too long, I get stiff. I have to move it around.
It is numb on the side and I am still getting used to the numbness being the norm.
Every now and then I hear a loud click/crack. My knee just needs to adjust.
I can kneel on my knee. It still feels uncomfortable on the scar/patella area. I think the patella is still sensitive and I wonder if it will last forever.
I can do all these things now: Spar with kicks, push kicks, knees. I can jump! I can double jump. I can do jumps (knees to chest) all the way up to 10! I can sprint. I can jump rope for 3 rounds just like before. I can to a jump to my feet starting with my knees to the ground. I can do strength training on my leg. I can take 8 muay thai/kickboxing classes a week plus do mitt work plus strength and conditioning :-)

My other knee feels achy and I need to be careful. I got these knee compressions for both knees. I am wearing them when I train now. I thought I tore my meniscus on my good leg :-( but I think it was achy. I pushed through a training session and it magically felt better. It was achy over Thanksgiving. I think the rest was actually bad for it! I cant go more than 2 days without training or doing something active.

I am ready to fight. I dont care what the result is. I just hope to be healthy and strong to fight and keep on fighting after.

End of Week 19

On Tuesday June 3rd was a damn good day. I kicked, very lightly, for the first time since before December 20th, 2013.

In PT, we do plyometrics. Single leg jumps all the time. I feel like I can do all of that on my own! Anyway, PT ends at the end of the month and I see the doctor in almost 4 weeks. So every day, I got to work on strength and conditioning. Im beyond excited to train again!

Week 18 Recap

I have overcome a plateau in my recovery process. Since I hit the fourth month mark on May 16th and since I started jogging May 20th, I have felt so much more stronger and confident with my knee. 

Recap with PT routine:

10 minute jog for warm up (start with 4.5 and work up to 6mph)

Stretch out. My extension is near normal and my flexion is normal.

Single leg hops forwards, backwards, side ways, clockwise, toe touches, "shuffle" 2 feet in and 1 out.    

           -2 sets of each thing.

I get on this machine and kick my leg out and pull in. We do 3 different speeds.

Resistance cord, 5 reps in each direction.

Mountain climber using sliders and suicide.

I need to make a video clip of all the exercises! Its hard to explain on here because I don't know the words.

In PT I jog for 10 minutes as a warm up and do lots of plyometrics. The first week I didn't do any leg days. I was worried that I would do too much so I stuck to upper body and core workouts...along with pad work with Jason. We'd do all hands of course and focus on straight punches and upper cuts to be cautious with hooks. 

Last week, I did incorporate 1 leg day in between PT days. It did not interfere much with my PT. I had PT Monday and Friday. My leg day was on Wednesday. I was able to do everything in PT Friday except single leg hop backwards. I could go forwards and in a circle but going backwards was a little slower than usual. Last week I did pad work 4 days, 5  rounds of boxing. Saturday, I wasn't sore one bit and got in my first sparring rounds in (me in blue):

I was super surprised at how confident I felt with my knee. I could bounce around as usual. I am so glad I kept boxing since my surgery...Even those days where I had to sit down and punch mitts. I don't remember ever writing about those days, but those were tough pad sessions because I couldn't use my legs and I had to make sure that all my power came from my core and shoulders. Now, standing and punching feels easy. I am bummed that I can't kick yet, but thats ok! I am going to focus my attention on my boxing and improve my footwork, my punches, and my head movement. By the time I can kick, which is in like 2 months, I will be so good with my boxing. I am also gonna keep working my upper body and doing strength training for my legs. I want to train my whole body and get it ready for my next fight!

Words of Encouragement to Self and All

I have to admit that I haven't always been pleasant to be around. Especially my boyfriend. From the few weeks before my doctors visit in April 21st till the week before May 19th, Ive been crazy. Very angry all the time, waking up upset, driving to and from work crying, lots of crying before going into the gym. I hated going to the gym and I didn't want to be there. At the same time I needed to be there. It was love hate. I didn't want to see anyone! Seeing people train in class, for fights, or work out in general was really upsetting. I would sit on the stationary bicycle and just dislike the situation so much. Looking at my knee pissed me off. I wanted to explain to my boyfriend what I was feeling but I couldn't. I still struggle with the words because I feel stupid feeling those things.

So, everyday, don't just do the same routine. After a week or two of doing the routine, change it up. You got to. For me, what kept me going was upper body workouts. For the first 12 weeks, I had the same routine. That drove me crazy! Don't do that. Write out a plan that you can stick to and build up on. I got help from teammates at the gym and they wrote out a 4 day upper body workout and 2 leg day plan. I have stuck to it the last 4 weeks and I feel so much better. Focus on what you can do, make goals, reach them! Make new ones and keep moving.

For me, I am going to be strong as shit for my upper body and core. I want to look strong and lean so doing that also requires eating cleaner. So, I have been eating more meat and veggies. I will get my leg strong again. Its just going to take time and diligence. So, everyday I am either moving closer or away from my goal. I want to fight amateur muay thai this fall. Id love to by November. Thats my goal so I got to reach it and prove to myself that I can do it. I graduate next Spring...or plan to, so i want to get this fight in before 2014 closes. Then I want to compete at WKAs next March and IKF in the summer. Theres too much stuff going on for me to miss another year. So, goals are set and must be reached!

16 weeks complete...on to week 17

So Im feeling pretty strong right now. I haven't been to PT in 3.5 weeks. But, I have been doing everything I CAN do to build strength in my leg and maintain some kind of conditioning.

To sum up the week, I took it pretty easy on my knee because I wanted to make sure that my knee wasn't swollen for tomorrow. I see the surgeon Monday at 2pm. I hate going to him, because its expensive and he always has bad news....or news I don't want to hear. I don't want to be a pessimist, but I think its important to prepare for bad news rather than go in being hopeful and then leaving disappointed and angry because I can't get closer to training. Last time I went I expected to be told that I could start jogging, single leg jumping, and start squatting with heavy weight. This time around, I do expect to start jogging and jumping. I really do! I am also running tomorrow regardless of what he says. I know I am ready for more! My knee doesn't hurt. On a scale from 0-10, I have 0! No pain.

I do get stiff after sitting for too long still. The transition from sitting for 30 minutes to walking is always uncomfortable, but when I get going, Im fine. If I keep moving, I am fine!

Things I have been doing that makes me happy are bicycle for 10-20mins, upper body weight lifting, and most of all...Padwork! Ive been doing pad work standing for 2 weeks now. We have been doing 5 rounds. Its the only thing that makes me sweat.

Week 15, light at the end of the tunnel

Been working on a different workout to help me get through this month.
Last week I did 2 leg days. Each day was different. I did experience a new kind of soreness as I walked but it went away after a day. This week I am also doing legs 2X, but instead of breaking up the routine in 2 sessions I am just going to do all of the exercises in one session. Ive been doing the bicycle for 10-15 minutes as a warm up.

I have been able to do bag work. I work my hands and defense. I am able to practice shielding kicks...I use my good leg to check and stand on my bad leg. I am also able to lead leg push kick. I can shadow box and throw kicks in the air. Jump rope is getting easier and kicking the soccer ball is fun. Yesterday, I tried kneeing the bag gently...putting my weight on my bad leg. It wasnt too bad...but mentally I was concerned I would ruin my graft. So, for now I will stick to push kicks, punches, and defense.

I dont experience a lot of pain. Its a 1. I do get really stiff if I sit too much. Sitting and then standing is uncomfortable but when I get moving I am fine.

Another thing I can do is hold mitts for others. Boxing only though.

Working on my diet this week is my new thing to develop. Im 133 at the end of the day, so Im going to try to walk around at 130 by the time I see the Dr. again.

Milestones:
Heel touches butt (Week 15)
Boxing (Since week 14: light pivoting, pushing off back leg)
Jump rope (Since week 12)
Kicks and knees to soccer ball (Since week 12)
Push kick on the heavy bag (Week 15)
Holding mitts for students (boxing only) (Week 15)



Today,
Bicycle 10-15 minutes
Leg workout
Ab work
Neck exercises
Heavy bag work 5 rounds-incorporate the elbows
Mitt work 5 rounds
Shadow boxing 3-5 rounds

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.