Tag Archives: Rehab

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 sets
  • 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.

Namaste.


9 Weeks Post Op

9 Weeks Post Op

Well it’s been 9 weeks post op from ACL Reconstruction Surgery. This week I have been focused on getting better flexion (bending) in my knee. My measurement as of last week was 130 degrees and my physical therapist challenged me to a flexion of 140-143 degrees by the start of Week 9. I successfully made it to 140 degrees. I’ve started back at Core Power Yoga doing Hot Power Fusion classes. Between PT twice per week, Yoga, and spin classes… I am beyond busy getting my knee back to pre-op strength.

Physical Therapy:

  • Heel slides on table with stretching strap- 30 reps
  • Hamstring Stretches- All directions, 30 seconds each direction
  • Inchworms- Walk hands out to plank then walk feet behind hands- 3 laps up and back
  • Single Leg Sit to Stand- Both legs, 30 reps
  • Balancing Knee to Opposite Elbow- 30 reps while standing on Airex pad
  • Squats to 16″ Block- 30 Reps
  • TKE- Total Knee Extensions with resistance band- 30 reps
  • Step Ups to 14″- 30 reps each leg
  • Side Step Downs- 30 reps
  • Front Step Downs- 30 reps
  • Wall Sits- 3 reps of 30 second holds
  • Walking Lunges- 3 laps up and back
  • Stationary Lunges- 30 reps, each leg

PT hasn’t changed too much this week, but we did add lunges and frontal step downs. These exercises are prepping my knee to be able to run in 3 weeks!! I’m getting pretty antsy to go out for a run because the weather has been so nice lately. Next week I am cleared to use clipless pedals and shoes which means I can officially go back to SoulCycle and FlyWheel classes! I am also entering the time period where my new ACL is transforming from a tendon to a ligament, so I have to be extra careful.

I hope you all enjoy your Memorial Day weekend. Chris and I will be celebrating our 1 Year Anniversary on Sunday! This past year of marriage has flow by even with the hiccup of my ACL tear in February.

Namaste.


8 Weeks Post Op

8 Weeks Post Op

It’s officially been 8 weeks post op. 2 months. That’s insane. The past two months have been some of the most difficult moments of my life thus far (first world problems. I know). I’ve spent days in bed icing my knee, learned how to walk again, regained much needed strength in my hamstring, calf and quad and improved my confidence in my operative leg. 4 Weeks ago I was able to stop wearing my brace full time and now I am looking ahead to 4 weeks from today and being able to start running again. This past week I spent a lot of time at the gym doing PT exercises, upper body strengthening and core work, took 2 spin classes (cage pedals only), and took my first yoga class post op. I am limited in my yoga capabilities but it felt amazing to spend 90 minutes going through the Bikram sequence. My Core Power membership is currently on hold until next week but I cannot wait to get back to CPY and take some HPF classes and gradually add in C1 classes to build up to C2’s.

My PT schedule was taken down to 2x per week instead of 3x which means I am making progress. My extension is perfect and I can bend my knee to 127 degrees which is something my PT and I are working on improving. To improve my flexion, my PT gave me the exercise of heel slides on the floor with a stretching strap around my heel. I lay on my back and bend my knee, then pull my knee towards my glute to bend my knee, then once I reach my max flexion I hold for 5 seconds. I am assigned to do this exercise 2x per day for 15 reps each time. I already feel my knee loosening and allowing more flexion just from this exercise.

Physical Therapy:

  • Hamstring stretching: 30 seconds, all directions, both legs
  • Calf stretching: 30 seconds, 3 reps
  • Hamstring curls on exercise ball: 30 reps
  • Lateral Step downs: 30 reps
  • RDLs (Roman Dead Lifts): 30 reps, 7.5 lbs
  • Single Leg Sit to Stand: 30 reps, both legs
  • Step Ups: 14″, 30 reps, both legs
  • Heel Slides (as described above), 30 reps
  • Planks: 3 reps of 30 second holds
  • High to Low Boats: 30 reps
  • Forward Reaches on One Leg: 30 reps, both legs
  • Elliptical: 5 Minute warm up on days I have PT, 30 minutes on days I do not
  • Spin Class/Stationary Bike: 45 minutes on days I don’t have PT

A lot of my PT involves utilizing my core for stability, so I have always added in core strengthening to my workouts as soon as I could after surgery. The next few weeks I will be adding in more and more exercises to my PT program in hopes of strengthening my leg for week 12 (running). I am officially cleared to go down stairs again but I am required to always use the handrail just in case I misstep or get clumsy…

It’s weird to look back at my progress and remember how desperately I wanted to be able to bend my knee just to make a full rotation on the stationary bike or how I would avoid drinking water during the night because I didn’t want to have to get out of bed and attempt to walk to the bathroom the week after surgery. In 10 months I hope to look back at this and feel gratitude for all that my body is capable, but also that my mentality was positive and confident during this process. Most people would say I’m crazy for wanting to ski again after tearing my ACL skiing in February, but skiing is something I am passionate about and have been since I was 4 years old. I may not be the daredevil I once was, but I hope that this process will strengthen and condition me to get back to the slopes again.

Namaste.

 


7 Weeks Post Op

7 Weeks Post Op

Here I am. ACL Reconstruction 7 weeks later. It’s hard to believe that next week will be 2 months post op. There are days where it feels like my surgery was forever ago and other days that feel like I was just in the operating room. My knee is feeling pretty good these days. I am going down to PT 2x per week starting next week because I am looking stronger each day. My balance is improving and I am capable of doing more things. I still cannot run, jump or use the stairmaster but HEY, who likes the stairmaster anyways?

I do miss running though. I am only 5 weeks away from starting to run again. These next few weeks are busy for me, so hopefully time just flies by and i’ll be at 12 weeks post op in no time.

Physical Therapy:

  • Hamstring curls on the workout ball, 30 reps
  • Wall Sits, 3 reps of 30 second holds
  • Single Leg Sit to Stand, 30 reps each leg
  • Weighted Roman Dead Lift (RDLs): 30 reps each leg
  • Squats: Wall squats, squats on the flat side of a bosu, squats to a chair: 30 reps
  • Side Steps: 3 laps down and back
  • Leg Extensions: 30 reps
  • Elliptical: 5 minutes to warm up for PT, 30 minutes at the gym
  • Stationary Bike: 45 minutes on days with no PT
  • Balancing Exercises: Single Leg balance on bosu:3 reps of 30 second holds, each leg
  • TKEs with resistance band, balancing on one leg: 30 reps
  • Step Ups: 14″ block, 30 reps each side
  • Single Leg Bridges: 30 reps, each leg
  • Downdog– LOTS of DD

PT hasn’t changed much aside from taking away balance aids, adding weight or minor increases to intensity. My leg is feeling stronger, and my muscles are slowly returning. You can still tell that my right leg is smaller and weaker but it has come a long way the past 7 weeks. I even was able to take a spin class at my gym last weekend. I was sore after but I kept up and was proud of my progress. I see my doctor tomorrow morning and I am looking forward to seeing what he thinks of my progress and what I will be cleared to start doing again. I am hopefully going to take a PAWs benefit spin class at Studio Three this Saturday afternoon, so I really hope he clears me to use clip in shoes (which are required by this studio).

As I have said several times throughout this series of recovery posts, this injury has helped me to listen to my body and slow down in general. I still love to plan and have things to do, but I can also take an afternoon for myself and just chill.

Namaste.


6 Weeks Post Op

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. 

Physical Therapy:

  • 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.

Namaste friends.


Five Weeks Post Op

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.

Physical Therapy:

  • 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.

Goals:

  • 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.

Namaste.


Four Weeks Post Op

Four Weeks Post Op

I’ve officially made it to Four Weeks Post Op! This is my first of many milestones in my ACL recovery process. My pain has gone down significantly this week and my swelling has continued to go down as well. My scar is definitely visible but really is not as bad as I expected. It looks pretty good. Week 4 means I no longer have to wear my brace all the time and I can start adding more exercises in to my physical therapy regimen. I rejoined a gym and now spend my workouts doing my PT exercises and then on the stationary bike (elliptical can start around week 6). I am hoping to add swimming soon. The past four weeks have tried my patience and constant need for movement, but I made it here in one piece (and continuing to heal). Another few weeks until I am “out of the woods” as my physical therapist refers to, but if these next few weeks go by as quickly as the first four did then I will be at my next milestone in no time.

Physical Therapy:

  • Double heel raises- 75% weight on bad leg, 25% weight on good leg. 30 reps
  • Single Leg Raises- 3 lb weights on ankles, 30 reps per leg, every direction
  • Hamstring sets on exercise ball- 30 reps
  • Hamstring Curls w/ resistance band- 30 reps
  • Quad Sets against the wall- 30 reps
  • Clam Shells w/ resistance band- 30 reps on each side
  • Side Steps w/ resistance band- up and back along a line 2x
  • “TKEs”- 30 reps of extending my knee backwards while hooked to a loose resistance band
  • Balancing on 1 Leg (bad leg)- 3 reps of 30 second holds
  • Stationary Bike- low low low resistance, 30 -45 minutes on days without PT, 20 minutes on days with PT

Goals:

  • Strengthen Quad in bad leg
  • Improve balance. I NEED to get back to yoga but that is not possible with how terrible my balance is right now.
  • Work towards adding stationary bike resistance and hopefully get to a SoulCycle class sooner than later. (fingers crossed but not hopeful until week 8-12).
  • Start swimming
  • Work to get rid of brace at all times. I am cleared to not wear a brace at all times but I should wear it while in public and especially in crowded places so I don’t get bumped into or knocked over.
  • Work out the painful scar tissue using massage and general movement
  • Take Hank outside for a walk. He isn’t the most calm dog in the world (he’s a 21 month old golden retriever) so I will need my brace for this 100%.

On days I don’t have PT I am spending 30-45 minutes working on my abs, upper body and incorporating my PT exercises. I have focused on my core a lot throughout these weeks because I know that the core is a stabilizer and helps tremendously with balance. Because my good leg has been compensating a lot for my bad leg, I didn’t want to throw out my back or tweak anything on the good side of my body. If I feel anything funny or painful in my knee I immediately stop. I’ve also incorporate upper body yoga that can be done while sitting or standing in tadasana. I am not a medical professional though, so always consult your doctor before starting or trying anything new.

Throughout the week I have been working out a lot and also have been out and about more than the previous weeks. On Wednesday I won tickets to Hamilton via the Broadway Direct lottery, so I enjoyed an afternoon matinee. I was very lucky and my ticket was in the front row, so I didn’t have to worry about my knee being bent for a long period of time. I did have to navigate through a large crowd and was very cautious of my knee. This experience was a great reminder of why I am wearing my brace.

I am so happy to have made it to this milestone and it only makes me eager to get to the next milestone (6 weeks). Recovery has tested my patience but also taught me to slow down significantly in life.

Namaste. (& happy belated Easter).

 


Three Weeks Post Op

Three Weeks Post Op

It has officially been three weeks post op and I am feeling better by each day. For those of you stumbling upon this here is my backstory in a TLDR format: I tore my ACL skiing in Utah and had a patellar autograph ACL reconstruction three weeks ago. I am only utilizing a crutch when I am out in public places and I’m starting to feel stronger on the stationary bike. My swelling has gone down a little bit and my incision is healing. Things are looking up. It’s been tough to stay positive all the time about this surgery. If you are reading this because you recently tore your ACL or had surgery then please know that your attitude will carry you through this. Yes this sucks. Yes you will be changing your life. No your life is not over. Stay positive and power through your PT exercises. There is a reason almost everyone you talk to will tell you that you will walk away from this injury stronger than you were going into it.

Physical Therapy:

  • Extension: 0 degrees
  • Flexion: 100 degrees on Friday 4/7,
  • Quad Sets- 30 reps
  • Heel Slides on the wall, 5 minutes
  • Single Leg Raises w/ 2lb weight on Left (good leg) and 1lb on Right leg- Both legs, all sides, 30 reps/leg/side
  • Hammy stretching using a stretching strap
  • Clam shells- 30 reps using a resistance band
  • Single Leg Calf Raises- 30 reps, good leg only
  • Single Leg Bridges- 30 reps, good leg only
  • Stationary Bike- 10-15 minutes
  • Left Leg (good leg): Single Leg bridges, calf raises, 30 reps each.

All of these exercises are part of my PT script written by my doctor. Always consult your doctor before doing anything post operation. I am definitely NOT a medical professional.

I feel strong while I am at PT and the exercises I am doing are helping to strengthen my leg and loosen up my knee. There are still random pops and crackles in my knee but none of which are painful. The next photo is a comparison of my two legs at approximately three weeks post op. The scar isn’t too bad at all. Sorry if you’re grossed out by this sort of thing. You can sort of see the atrophy in my right leg. I miss my muscles.

Current Goals:

  • Increase flexion range of motion (ROM). Get to 120 degrees.
  • Continue stationary bike- increase ROM to make this exercise easier.
  • Be able to turn the computerized stationary bike on… i’m slow.
  • Get rid of brace! Week 4 means I can stop wearing my brace all the time. I will need to bring it with me to PT but otherwise I want to work towards being able to stop using this brace constantly.
  • Continue PT exercises at home. Doing the same or similar exercises daily can become monotonous, so keeping up my motivation has become a goal.

I have been able to maintain a fairly active social calendar throughout the last week. I met friends for brunch at Hampton Social on Saturday which was an absolute blast. Cue stereotypical basic photo below.

Chris and I also went to the American Heart Association Heart Ball at Navy Pier on Saturday night. This gala was a black tie event, so I was fairly nervous of how my brace and sneakers would look with my long gown. It ended up being a huge hit and most women that noticed my shoes told me how jealous they were that I could wear comfortable shoes. I was able to get around on my crutch (which I brought to ensure no one bumped into me in a crowded setting) and had no problems navigating through the hundreds of attendees or tables.

Onto week 4. My first big milestone week.

Namaste.


2 Weeks Post Op

2 Weeks Post Op

Well it’s officially been 2 weeks post op. I’m happy to say that I have gone down to using only 1 crutch and had my first post op doctor appointment. My doctor said I am way ahead of where I should be and my quads are strong enough that I could drive. I am not going to drive until I feel comfortable bending my knee, but this news was beyond reassuring.

Physical Therapy:

I started my post op PT immediately after my post op doctor appointment and we started by taking measurements of my extension and flexion. My extension was around 2-0 degrees which is exactly where my range of motion should be. My flexion started at 78 degrees which is short of my goal of 90 degrees. After doing a few heel slides on the wall I was at 90 degrees and then passing 90 degrees towards the end of my exercises. My goal for the start of PT was 0 degrees and 90 degrees. The exercises we started on this week include:

  • Heel slides down the wall, 30 Reps
  • Single Leg Raises- Laying on Back, Right Side, Stomach and Left Side. 30 Reps- Each Side
  • Ankle Pumps w/ Resistance Band, All directions- 30 Reps- Each Direction
  • Quad Sets w/ Stretching Strap for boost in height- 30 Reps
  • Calf Raises- on good leg- 30 Reps.
  • Hamstring/Calf stretching- 1.5 minutes total
  • Stationary Bicycling to help gain back range of motion- 10 minutes, zero resistance
  • Clam Shells w/ Resistance Band around top of knees- 30 reps
  • Ice.

All of these exercises are things I am incorporating into my at home workouts. I am still doing the exercises I talked about in 1 Week Post Op . I am even trying to use the stationary bike w/ no resistance, but at this point I am unable to get a full rotation . This rotation has become one of my new goals.

Goals Currently Include:

  • Increase Range of Motion (ROM). Get flexion past 92 degrees.
  • Stop using crutch!
  • Full rotation on bike  I was able to make a full rotation halfway through the week!
  • Work towards week 4 which should involve elliptical, stationary bike w/ resistance and more strength work…and NO MORE BRACE!!!!

All of these goals will be incorporated into my 3 PT sessions per week and my at home exercises as well.

I am able to out and about for a while which after spending 10 days in our condo… is incredible. After spending an hour or so on my feet I am exhausted. This past Saturday Chris and I went to brunch in Wicker Park with friends and then walked 2.5 blocks to our car, went to the suburbs to buy a new refrigerator and that is where I needed a break for my knee. I ended up spending half of our fridge trip sitting on a couch and resting. My ice machine is still utilized daily for relief and after time on my feet, the ice machine is a life saver. I returned to work on Monday and am working to adjust my work lifestyle to accommodate my large brace and need for elevating. Everyone is very helpful, so things have not been an issue. It’s nice to get back to a routine again. The past two weeks have been tough but have flown by. Hopefully the next two weeks go by just as fast.

Namaste.


1 Week Post Op

1 Week Post Op

As exciting as the past week has been, I wanted to give a recap of my first week with my new ACL. You can read about how the first few days post op went for me at Days 1-3 Post Op , but for more general information here is my recap of 1 Week Post Op .

Pain: Pain varied due to the pain medicine I was on. The first day is wasn’t bad but then day 2 the pain got much worse, due to local numbing medicine wearing off, and then with a lot of sleep the pain depreciated. Sleeping is still slightly uncomfortable and painful, but that is to be expected when being forced to sleep with a brace and ice machine on.

Exercises: I am doing daily exercises 3 times per day. I use the CamoPed machine which is a manual machine that moves my legs and helps to bend my knee. I use this machine 4 times per day for about 10 minutes per session. It isn’t really painful but is a large and heavy machine, so the process of getting out of bed and over to the machine is the biggest pain I have with this.

  • PT exercises:
    • Heel/Calf Pumps. 15 reps, but I do these often throughout the day to keep blood flowing in my lower leg and avoid a blood clot
    • Quad Sets . 15 reps and a hold of 2 seconds for each rep. I showed an example in my PreHab article. Involves engaging your quad to press the back of your knee to the ground.
    • Leg Raises. 15 reps. Single leg raises into the air while laying down on your back/
    • Heel Slides. 15. These are the bane of my existence. I loathe these because they’re difficult and very uncomfortable. See photo below.

Day to Day: I am in bed for most of the day, working, napping, and enjoying all that Netflix and Bravo have to offer. I have been getting up and on my crutches to use the restroom, and at night when my husband gets home to spend a few hours in the living room. I needed a change of scenery, so I love my few hours in the living room in the evenings. I even made a quick dinner last night because I’ve missed cooking so much. Crutches are still necessary, but I am able to bear weight on my repaired leg. This makes me feel slightly more in control of my current situation.

For anyone needing advice of how to survive your first week. Here is a list of necessities that I recommend:

  • Small snacks next to your bed. I needed to eat with my pain medication, so a stack of saltines has been a life saver.
  • Books, Magazines, Kindle etc. You will need to stop staring at your phone/iPad and these will be very helpful.
  • Small garbage bag/basket.
  • Set up your bed/couch/sleeping area before you go into surgery. When you get home you will be in no state to be searching for pillows to prop up your leg.
  • Shower seat. Necessary. 100%.

This upcoming week I am going to the doctor to remove my stitches and then immediately after that I am going to Physical Therapy. These two appointments will dictate how the rest of my week will be spent. I will be starting PT 3 times per week for a few weeks to work on the basics. From what my PT has told me, the first few weeks will be difficult and boring. After spending 10 days in bed, I’m not sure it could get much more boring than this.

It’s crazy to believe that I’m already 1 week down. My doctor is aiming for me to be running at week 12, so knowing that I’m 1 week closer to that is encouraging. I look forward to another week of getting better, stronger and closer to my next goals.

Namaste.