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.