Week 5 PT Recap - Feeling like progress is being made
Monday still continued my normal physical therapy exercises and knee felt stronger and more stable vs previous weeks. Limp in walk is gone, except after sitting an extended period of time it takes a few steps for it to loosen up. I reached 136 degrees of bend on Monday. Big increase from the previous week (122 Monday, 131 Friday).
Wednesday I worked with the head physical therapist for the first time in 2 weeks. He was extremely impressed of the leg/knee strength, balance, and my willingness to work hard through physical therapy. He said I was easily in his top 5 all-time for recovery to this point and well ahead of nearly all patients to this point. I'm not sure if he says that to commend the hard work, or if he truly means it. I feel like I'm well ahead of where I should be at this point.
Today we started jumping rope for the first time. Normally this is reserved for at least week 8 and I'm starting it at week 5. It was one of those moments where I knew that the hard work is paying off. I really want to come back from this injury stronger and faster than I was before. Knowing I'm well in front of most at this point is really helpful and motivates me to continue to push to a fast full recovery.
Wednesday, June 24, 2009
Wednesday, June 17, 2009
Day 30 - Gym Workout
Day 30 - Gym Workout
I had physical therapy in the afternoon and knee felt strong. So I decided I'd push it a little more than normal at the gym. After a warm up on elliptical, I squatted 5 sets of 20 reps. final two sets were 2o reps at 225 lbs and it felt amazing and strongest it's felt since surgery. I could have gone up in weight, but I didn't want to put too much weight on it the first time squatting.
I had physical therapy in the afternoon and knee felt strong. So I decided I'd push it a little more than normal at the gym. After a warm up on elliptical, I squatted 5 sets of 20 reps. final two sets were 2o reps at 225 lbs and it felt amazing and strongest it's felt since surgery. I could have gone up in weight, but I didn't want to put too much weight on it the first time squatting.
Monday, June 15, 2009
4 weeks from surgery date
May 15, 2009
4 Weeks From Surgery Date
Wow, can't believe it's been 4 weeks since my surgery. I'm actually a lot further along in rehab than what I expected. Pre-surgery I talked to dozens of people who had ACL reconstruction and rate of rehab was a wide range. I was expecting to be in full leg post op brace for at least 4-6 weeks and on crutches for at least 2-3. By the end of day 8 I was off the crutches with brace unlocked. By day 13 I was out of my full leg brace.
Day 6: Stopped using crutches
Day 10: Unlocked knee brace
Day 13: Stopped using knee brace
Day 14: Working out on elliptical trainer
Week 4: 131 degrees of bend
4 Weeks From Surgery Date
Wow, can't believe it's been 4 weeks since my surgery. I'm actually a lot further along in rehab than what I expected. Pre-surgery I talked to dozens of people who had ACL reconstruction and rate of rehab was a wide range. I was expecting to be in full leg post op brace for at least 4-6 weeks and on crutches for at least 2-3. By the end of day 8 I was off the crutches with brace unlocked. By day 13 I was out of my full leg brace.
Day 6: Stopped using crutches
Day 10: Unlocked knee brace
Day 13: Stopped using knee brace
Day 14: Working out on elliptical trainer
Week 4: 131 degrees of bend
Saturday, June 13, 2009
Day 26 - Gym Workout
6/13/2009
Gym Workout
Had a chance to catch up on some much needed sleep this Saturday morning, and headed to the gym motivated and eager to work out. The workout started out my best since the surgery. I was focused, motivated and was having a great work out. About 45 minutes into my solid workout, it quickly shifted to the most down about the ACL surgery since it happened. I tried to regain focus several times, but eventually broke down completely and had to take a good 10 minute break because I couldn't hold back the tears.
Today was supposed to be one of the most active and busiest days/weekends of the year. We were hosting our annual fast pitch tournament and we had a football game vs. the Columbia Trojans at night. Sitting around between sets really got me thinking about what I'm missing this weekend. Playing in the two sports that I love most.
After the break and some encouraging words from a couple different people I regained focus and had THE BEST workout since the surgery. I incorporated all kinds new leg exercises, balancing, and working on range of motion.
Gym Workout
Had a chance to catch up on some much needed sleep this Saturday morning, and headed to the gym motivated and eager to work out. The workout started out my best since the surgery. I was focused, motivated and was having a great work out. About 45 minutes into my solid workout, it quickly shifted to the most down about the ACL surgery since it happened. I tried to regain focus several times, but eventually broke down completely and had to take a good 10 minute break because I couldn't hold back the tears.
Today was supposed to be one of the most active and busiest days/weekends of the year. We were hosting our annual fast pitch tournament and we had a football game vs. the Columbia Trojans at night. Sitting around between sets really got me thinking about what I'm missing this weekend. Playing in the two sports that I love most.
After the break and some encouraging words from a couple different people I regained focus and had THE BEST workout since the surgery. I incorporated all kinds new leg exercises, balancing, and working on range of motion.
Friday, June 12, 2009
Wednesday, June 10, 2009
Day 23 -Physical Therapy and Gym Workout
6/10/2009
Day 23 of Physical Therapy - w/out knee brace
Today the knee felt great going into Physical Therapy, probably the best it's felt since surgery and the results from physical therapy proved it. Started out by riding the stationary bike for 5 minutes for a warm-up and then went into stabilization and one-legged balancing exercises. We did some new balancing exercises of throwing a ball back and forth while on one leg on a foam board. At first it was difficult since this was new to me, but after a few throws back and forth the balance started to slowly come back.
We continued onto the regular exercise ball squats, one-legged leg press (100 lbs - 30ish total reps), and then went to another new exercise with resistance bands. First, we did two 20-yard high knee walks while the physical therapist provided resistance with the elastic bands. Then we followed this up by a side-step, squat, side-step exercise for 20-yards, turned around and did it back. This exercise really encouraging knowing that side to side movement was beginning to come back without pain or any give in the ACL.
Finished up the session with wall slides (128 degrees of flex), weighted leg raises, and extension stretching (0 degrees extension).
Day 23 Working Out - w/out knee brace
Followed a great day of physical therapy with a great work out in the evening. I started out on the elliptical for 12 minutes running forwards and in reverse. Elliptical has become a favorite of mine, I really feel it in the quads and hips without impact on the knee. This was the best sweat in over a month and a half. I continued on to do some very light, high rep lower body circuit (leg extension, leg press, smith machine squats, wall sits). I'm really concentrating on low-weight, high reps just to build endurance back into the leg muscles, while working on flexibility. Finished out with some upper body lifts since this was my 4th time in the gym in the last 4 weeks (none in last 12 days).
Day 23 of Physical Therapy - w/out knee brace
Today the knee felt great going into Physical Therapy, probably the best it's felt since surgery and the results from physical therapy proved it. Started out by riding the stationary bike for 5 minutes for a warm-up and then went into stabilization and one-legged balancing exercises. We did some new balancing exercises of throwing a ball back and forth while on one leg on a foam board. At first it was difficult since this was new to me, but after a few throws back and forth the balance started to slowly come back.
We continued onto the regular exercise ball squats, one-legged leg press (100 lbs - 30ish total reps), and then went to another new exercise with resistance bands. First, we did two 20-yard high knee walks while the physical therapist provided resistance with the elastic bands. Then we followed this up by a side-step, squat, side-step exercise for 20-yards, turned around and did it back. This exercise really encouraging knowing that side to side movement was beginning to come back without pain or any give in the ACL.
Finished up the session with wall slides (128 degrees of flex), weighted leg raises, and extension stretching (0 degrees extension).
Day 23 Working Out - w/out knee brace
Followed a great day of physical therapy with a great work out in the evening. I started out on the elliptical for 12 minutes running forwards and in reverse. Elliptical has become a favorite of mine, I really feel it in the quads and hips without impact on the knee. This was the best sweat in over a month and a half. I continued on to do some very light, high rep lower body circuit (leg extension, leg press, smith machine squats, wall sits). I'm really concentrating on low-weight, high reps just to build endurance back into the leg muscles, while working on flexibility. Finished out with some upper body lifts since this was my 4th time in the gym in the last 4 weeks (none in last 12 days).
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