10 Weeks Post Op

10 Weeks Post Op

Friends. We’ve made it to 10 weeks post op. 10 weeks ago I started my recovery from ACL Reconstruction Surgery. Week 10 was a milestone week for me personally because it meant that I could use clipless pedals again and go back to SoulCycle and FlyWheel classes. I was fairly nervous to try to clip in and moreso to clip out of the pedals. Friday morning I went to the Loop for a 7AM SoulCycle class and I successfully completed the class and clipped in and out with ease. My legs were tired by the end of class but I expected to be much more exhausted than I was. I kept up with the class and had zero issues. It was the first time since my surgery that I felt like a normal person again, and not like someone who was fighting back to recover and heal. Aside from spin classes, gym workouts (elliptical and stationary bike for cardio. lifting, abs etc for the rest), and PT, I have been staying active by going to yoga classes. I find that I cannot do the entire class (kneeling doesn’t feel right) but I am able to get into standing bow and stretch out my quad, and also grab for my feet in floor bow which are two poses I was worried about. Every week bring a new challenge in PT but as I said earlier- I am starting to feel like a normal person again. That is an amazing feeling.

Physical Therapy:

  • Wall Sits: 30 second holds, 3┬ásets
  • Split Lunges with back foot elevated on block: 3 sets of 10 reps
  • Walking Lunges: 3 Laps down and back
  • Single Leg sit to stand: Standing on Airex pad, 3 sets of 10 reps
  • Elevated Side Step down: 30 reps
  • Plank holds with leg lifts: 30 reps
  • Lateral Lunges: 3 sets of 10 reps, Both sides
  • Single Leg Deadlift: 30 reps, Both Legs
  • Step ups: 16″, 30 reps both legs
  • 5 Minute Elliptical warm up
  • Plank on Workout ball- Pike Ups, I have no idea what these are called. 30 reps
  • Squats: squat down to 18″ block, 3 sets of 10 reps
  • Lunge with twist: Twist ball over front leg while lunging, 3 laps

Physical therapy has been preparing my to be able to start running again at week 12. Currently my flexion is at 145 degrees and my extension is at 0 degrees. Both are great and the work i’ve been doing every morning and night doing heel slides on the ground have been working. It’s amazing how my knee feels now in comparison to a few weeks ago. All of the work is tough but it’s clearly paying off.


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