Hi, I'm Stephanie.
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Tag Archives: Spin
16 Weeks Post Op
16 Weeks Post Op. It’s pretty crazy to look back at the past 4 months of my recovery from ACL reconstructive surgery and see just how far i’ve come. I feel like I say this in every road to recovery post but it’s true. At 16 weeks post op I am allowed to start jumping and I am finishing up my Return to Run program. I am officially running for 30+ minutes straight and ran my first 5k on the treadmill last weekend. As for my fitness routine, I continuing to go to spin classes, yoga classes and do general strength training at PT and at the gym. I do feel general fatigue after standing or walking around for too long, but other than that I am not too limited in life.
- Agility ladder- Forward, back, side to side, diagonal, etc
- Hops over line- Forward and back, Side to Side
- Single Leg Squats to 14″ Box- 30 reps both legs
- Goblet Squats- 30 Reps
- Foam Roll vs Wall- 3 reps of 45 second holds, Both legs
- Wall Sits- 3 reps of 45 second holds
- Mountain Climbers- 3 reps of 45 seconds
- Side Lunges- 30 Reps
- Plank Holds- 3 reps of 30 second holds
- Balancing Exercises on AirX pad
- Curtsy Squats- 30 Reps, Both Legs
My last doctor appointment was this past week and he is very happy with my progress and recovery. I am prescribed for another 6 weeks of PT but that will hopefully be my last appointment with my doctor. In another 2 months I will be cleared to get back to everything I want to get back to. I need to continue to strengthen my quad and build muscle to diminish the 3cm circumference difference between both legs. The atrophy of the surgical leg is still a concept i’m getting used to.. 4 months later.
I hope that my recovery will continue to progress and in another 6 weeks I will be off on my own from PT. This journey has tested me in various ways and has helped to teach me to slow down and listen to my body. Overdoing it with exercise was a consistent habit of mine pre-injury so i’ve worked hard to adjust my habits and not over do it.
Week 12 Post Op
Friends. We’ve made it. Week 12 Post Op. It’s pretty incredible to look back on the past 12 weeks and see how much progress I have made in only 3 months. I’ve gone from not being able to walk without a crutch or brace to being able to take SoulCycle to getting back on the treadmill. The human body is pretty cool. The past 3-4 weeks have been a “danger zone” for my new ACL and i’ve had to remain cautious during this time as my new ACL was very weak during this time period. My physical therapist explained that my new ACL was transforming from the Patellar Tendon that it was into a ligament. PT has been a great workout the past week and it leaves me pretty tired after the hour long session. I will still be in PT 2x per week until the end of July and then I will be going down to 1x per week.
- Elliptical- 5 minutes to warm up
- Single Leg Squats- 30 each leg
- Double Leg Squats on the Bosu- 30 reps
- Inchworms- 3 laps
- High to Low Boats- 30 reps
- Walking Lunges- 3 laps
- Lateral Lunges- 30 reps each leg
- Mountain Climbers- 3 reps of 45 seconds
- Foam Roll vs The wall- 3 reps of 45 second holds, Both Legs
- Step Ups- 18″, 30 reps each leg
- Curtsey Lunges- Using TRX for support, 30 reps each leg
- Exercise Ball Plank to Hip Hike Up- 30 Reps
- Single Leg balance with Weight- 30 reps
- Goblet Squat- 15 pounds, 30 reps
- RETURN TO RUN PROGRAM!
Outside of PT I am staying very active by going to yoga classes at Core Power Yoga. I was only taking HPF (Hot Power Fusion) which is a set sequence class and once I felt strong enough I graduated to my favorite class C2 which is the level 2 vinyasa flow class. I take about 3 yoga classes per week. I also fit in a few spin classes at studios around Chicago. I usually take 1 Soul Cycle class per week, 1 FlyWheel class on the weekend (which leaves me BEYOND sweaty as you can see in photo below) and then another class at the gym or the new studio in the West Loop, CycleX.
I’ve added swimming into my regular workout regimen and I’ve found that swimming is a good way to spend 30 minutes exercising that won’t leave me completely exhausted. I start triathlon training in a few weeks but for now I am focusing on my Return to Run Program. This program has 3 workouts per week and builds the amount of running time on the treadmill form 30 seconds and adds 30 seconds to each run rep every exercise day. I started yesterday with 5 reps of 30 second runs and then walking for 4.5 minutes in between. It tests my patience but that seems the be the theme of ACL Recovery all together.
In 4 weeks I am going back the doctor for another check up. I also can start jumping at 16 weeks post op. This road to recovery is long but only gets better every week. I’m beyond grateful that I have made it to 12 weeks post op and can focus on the next stage of my recovery.
Prehab Before Surgery
The article ACL Road to Recovery touched on the subject of my torn ACL and my now ongoing journey to repair and rehab my knee. This article focuses on Prehab Before Surgery. Once most people find out I tore my ACL the questions start of:
- How are you moving without crutches?
- Does it hurt?
- How can you still do yoga/spin class/pilates/anything?
- Why are you in PT now??
The prescription of physical therapy prior to surgery was not a question from my doctor. He explained (in more complex terminology) that once you tear your ACL that the hamstring and quad freak out and lose strength. Essentially all of the chair poses/squats in sculpt I was doing were washed away. I had to retrain my right quad and hammy- hence PT. Prehab has been tough both mentally and physically.
- The first week we focused on firing up my quad and learning how to walk normally. Walking normally had a direct correlation with my ability to fully straighten my leg. My knee needed to reach full extension again. After this was reached we worked on flexion (bending) of my knee.
- The second week of PT we worked on balance, step ups on a block similar to a large stair and firing up my glutes.
- This week we are working on more squats, balancing while reaching out for an object, weighted extensions and more glute/hammy engagement. PT is hard but it’s worth it.
The exercise we work on most is called a Quad Set. It’s essentially sitting with both legs in front of you, and engaging your quad to press the back of your knee down towards the ground. Once your knee presses down your heel lifts up off the ground. The first week my PT had me doing this with a towel under my knee to feel my knee press into something. Since the first week she has slowly taken the height of the object under my knee down. I can now fire my quad to press my knee down without anything underneath it. This was a huge accomplishment for me.
Outside of PT I am utilizing my fancy new spin bike at home while watching YouTube spin classes. I also have taken a few spin classes at FlyWheel and SoulCycle. Both are super difficult and a great workout. I also feel fantastic while in the class and after. I always take necessary modifications and don’t push myself past my limit. At the last FlyWheel class I took I knew that I needed to stop standing in the saddle at a certain point because my knee was starting to ache. Instead of standing with the rest of the class I did those sets while seated on my saddle. No big deal at all.
Mentally I have revised my ego in workout classes. I am not ashamed of taking modifications during classes and am proud that I am able to even workout in the classes with my knee in the state it is currently in. I have taken several Hot Power Fusion classes at my favorite yoga studio, Core Power Yoga. I have taken this set sequence so many times that I knew that I was able to participate in almost all of the class with a torn ACL. I also knew that the last 10 minutes of class are spent stretching the knee and doing postures while standing on the knees. I never do these postures and am 100% content to sit on a block in a seated meditation. It’s my version of the poses and I am proud.
This has been my “prehab”. A lot of PT, spin classes, yoga and a few pilates classes. I am able to move, workout and strengthen myself physically and mentally. I am able to know my limits and take my body where it needs to be and no further. Yes all of the work I am doing is going to help, and in less than a week I will be back at square one. After this surgery I will be starting over, but by going into surgery strong as I can be, my road to recovery will hopefully be a little bit easier.
ACL Road to Recovery
Friends, Followers, Fellow Injur-ees looking for inspiration and community,
I would like to share my new journey to share with you all. An extremely unexpected life event happened almost two weeks ago. I tore my ACL while skiing out in Utah. The dreaded “pop” sound/feeling every athlete dreads happened to me. It wasn’t painful, but it was devestating. I am up and walking around very well and do not require crutches. My ego is bruised but otherwise I am pretty healthy. Just lacking a fully functioning ACL.
In a week and a half, I am slated to go into surgery. The past two weeks I have worked my butt off in a way I didn’t know was possible just to prepare for this surgery. As soon as I felt that dreaded “pop”, I was forced to immediately give up running, fast flowing vinyasa yoga, bootcamp/sculpt classes, and my new found love of boxing classes. I went through about an hour long crying/sobbing uncontrollably about how awful this was and how terrible my life will be. My husband sat patiently next to me holding my hand and once I started to calm down he reminded me that I am a tough woman and a torn ACL will not hold me back. I will be as psychotically active as I can be and that rehab will be my new passion for a few months. The most important thing he reminded me of is that I can do this. Yes my life will change but I am fully capable to getting through this.
Here I am. 2 weeks post injury. In physical therapy or as I like to call it “prehab” twice per week and doing at home PT exercises 2 times per day every day. My current goals include: strengthening my quad, being able to balance on my right leg for over 30 seconds, and gain my full range of motion back. I’ve bought a spin bike and instead of running 4-5 times per week I am spinning and have taken on YouTube spin classes.After 45 minutes I am fully dripping with sweat and pushing myself to get stronger. I am motivated.
I recently read a quote on Pinterest which motivated me to share this journey with you all:
“It’s important that we share our experiences with other people. Your story will heal you and your story will heal somebody else. When you tell your story, you free yourself and give other people permission to acknowledge their story” Iyanla Vazant.
This is my story. My ACL road to recovery. I will get further into how I tore my ACL. How I am putting my health and new fitness level first, and how I will get back to where I want to be and then pass that level and get to a level I never knew I could be at.
Telling this story is just as much for me as it is for you. Being able to journal/blog my experiences is my way of coping with this injury. This is my recovery diary. I hope you all enjoy and learn from this. For those of you that are seeking solace from a fellow ACL tear patient- I know how devastated you feel. This will get better. We can do this. Never doubt yourself.