Five Weeks Post Op
It’s been five weeks post op from my ACL reconstruction surgery. If you’re just tuning in and want to catch up just check out my recaps of the past few weeks and start here. It’s been a bit boring up until week 4 but things are starting to look up. I rejoined my gym in the West Loop and now have more motivation to take my PT exercises and workouts to the gym. It’s not just to have a reason to leave the house to take care of my body. I use the stationary bike for my cardio and the free weights, exercise ball, medicine ball and ballet bar for my PT exercises and upper body work. I’m hoping to be able to take a spin class (no clip in shoes) in the next week or so. I am also hoping to be cleared for swimming soon.
- Hamstring Curls with resistance- 30 reps
- Calf Raises- 30 reps
- Balance on foam pad on 1 leg- 3 reps of 30 second holds
- Balance on foam pad on 1 leg while throwing and catching a ball thrown against a trampoline- 3 directions, both legs, 30 reps. THIS IS SO HARD
- Walking forwards and backwards- 3 reps along length or room. Backwards w/ resistance
- Wall Squats w/ exercise ball- 30 reps
- Single Leg Presses- 5 chords, 30 reps
- Hamstring Sets on Exercise Ball- single leg, 30 reps
- Side steps with resistance band- 3 lengths of room, up and back
- Donkey Kicks w/ resistance band- 30 reps
- Clams- 30 reps both sides
- Calf Stretches
- Hamstring stretches
As you can probably tell, my PT exercises have increased in difficulty. I am definitely not bored any more and I can feel my leg muscles getting a good workout. My knee is slightly sore after PT, so I ice for the next half hour after PT.
- Get to week 6 and add in the elliptical! YAY cardio
- Continue going to the gym 4x per week, and exercises at home for other days
- Get rid of brace for outdoor walks and crowded events. This confidence will take a bit to build. I am still very cautious of everything and everyone.
- Improve balance. This is an ongoing goal. The foam pad trampoline ball throws is so difficult, and I would like to improve my balance for this exercise.
- Stay positive. So important for recovery.
Looking back on the past 5 weeks it is crazy how far I have come in a seemingly short amount of time. My surgery seems like ages ago, but I still have so far to go to get back to the level I want to be at and then surpass that level. This recovery has helped improve my patience and my love/appreciation of my body. The amount of atrophy in my right quad alone was terrifying and at first I wasn’t sure how I would ever gain back the muscles I lost. Now my quad is still smaller than the left but it’s growing and continually getting stronger. I have paid special attention to my diet to ensure I am getting enough protein to fuel my growing muscles and to take care of myself through this crazy time.
In 2.5 weeks I going back to the doctor for a check up on my knee. I am very interested to see what he thinks about my progress and how I am doing. Until then, I have week 6 to look forward to. I’ve never been more excited to get on the elliptical than I am now.