6 Weeks Post Op
It has officially been 6 weeks post op from ACL surgery. If you’re just tuning in now then check out my road to recovery the past few weeks, start with week 1. Week 6 has brought about less tightness in my knee (except in the mornings), less painful scar tissue, increased PT exercises and a halfway point to running (week 12). I am staying active in PT 3 times per week and going to the gym on days I don’t have PT. This upcoming weekend I am attempting my first spin class with restrictions of no clip in shoes, no standing and no giving 100%. I’m fine with all of these as long as I can start getting back to my normal level of fitness. Post PT and after harder workouts I am still needing to ice and take ibuprofen occasionally when the pain or discomfort gets to be a bit too much. My brace is no longer used very often- except when I am in extremely crowded situations, but when I am running errands, out to dinner or just walking around the city, I do not need it. Next week I have a check up with my doctor, and I am interested to hear what he has to say about my progress.
- 5 Minute Elliptical Warm Up
- Hamstring Sets: Single leg, 30 reps on the exercise ball
- Hamstring Curls: Both legs, 30 reps on the exercise ball
- Side Steps: Using Resistance Band, 3 Laps- up and back
- Hamstring Curls: Using the Cable Tower Machine, 5 lbs
- Single Leg Standing Cross Balance: Reach for targets across my body, 30 reps each leg
- Single Leg Balance: On soft side of Bosu, 30 Second holds, 3 Reps
- Inch worms: Walkout to plank then step legs to meet hands, 2 Laps- up and back
- High to Low Boats: 30 reps (yay yoga)
- Squats: 30 reps always, Variations: Squat to seat, Squat to seat with resistance band around thighs, Wall squats with exercise ball against back
- Leg Press: Single and double leg, 30 reps each
- Bridges: Single leg, 30 reps each leg
- Step Ups: 12″, 30 reps each leg
- “TKE”s: aka Total Knee Extensions, using Band around knee to pull back
- Single Leg Squats to Sit: 30 reps each leg. OMG THIS IS SO HARD
- Balance while throwing a Ball at a Trampoline: There is no good name for this. Essentially I stand facing one direction with a mini trampoline facing my side and balance on one leg atop a foam pad while throwing a weighted ball at the trampoline then catch it. Both legs, Both directions, 30 reps. This is also SO DIFFICULT.
Physical Therapy has become significantly more difficult the past two weeks. As you can probably tell from my list, I am adding new exercises every session. Some take longer to complete than others and some are more difficult than others. Nothing has been painful.
I am able to make a great workout out of core, arm and PT exercises at the gym and also add in some cardio on the elliptical or stationary bike. There are days that my knee feels a little off or funky, so I take those days easier to rest my knee more. This injury has helped to retrain my brain to take more rest days and listen to my body more. The day I tore my ACL I felt my knees becoming tired after almost a full day of skiing, but instead of listening to what my body was telling me I just powered through the pain. Not smart. As I am trying to stay positive about this injury and recovery, I can take what I am learning and move forward to a healthier life.