3-month Post-Op
August 10, 2009 marked the 3-month mark from ACL post-op. In my personal opinion I couldn't have asked for a better rehab. All the way along I have felt like I'm further along than where I should be and I continued to push myself more and more each physical therapy session or every time I worked out my legs.
For my 3-month test I tested out better anyone ever has at LOPT and in the top of what my surgeon has seen, including his time with the University of Wisconsin football team. My bad leg was within extension strength was within 15% during the entire test, but 6% stronger at peak strength. These are numbers most people see at the 4-5 month mark. The average person is around 40%, and average athlete is in the 30% mark right now. The doctor couldn't have been more impressed with the return to strength. But still wants me to be cautious
For weight lifting exercises I'm stronger than I was pre-op and have fully returned to my regular leg workouts - squats, leg extension, leg curl, leg press, straight legged deadlift. I continue to bike and run on the ellipitical, I found running on hard surfaces (treadmill, sidewalks) very uncomfortable, with both knees.
Both the doctor and physical therapist said it was ok to start running 3/4 working my way up to full speed in a straight line over the next couple weeks. I've been doing box jumps, 4 square jumps, 3/4 speed shuttle runs, lots of 1-legged hopping/jumping, continue 1-legged balancing exercises. I'm supposed to start 45 degree and 90 degree cutting at half to 3/4 speed working my way up to full speed over this next month.
For leg numbers:
Squat: 225 x 25 reps, 275 x 12, 315 x 7, 365 x 3
Leg Press: 640 x 25 x 2 sets, 710 x 20 reps
Tuesday, August 11, 2009
Thursday, July 9, 2009
Week 7 Recap
Week 7 Recap
Big thing for me is I'm starting to gain weight back. Before injury I was 187 lbs and around 6% body fat. 4 weeks post surgery I dropped to 175. I'm back up to 181
The start of the week started off great. Knee felt stable and strong. However, the upper outside of the knee (IT Band) remained inflamed and hurt all week. Working out and riding a bike wasn't an issue once I was fully warmed up and stretched. The pain in the IT band was worse in mornings or walking up steps. This pain continued all week.
Workouts were extremely strong this week. Rode a stationary bike for 25 minutes Monday morning and had a strong physical therapy session in the afternoon. Physical therapy was more of the same from previous 3-4 weeks, but working out/riding bike in morning made a difference and leg was already tired. It forced me to push myself even more and I really felt like I had a great PT session.
Tuesday evening I decided to go for the first very light jog on grass to see how knee would respond. We ended up running 2 laps around a football field, and 8 down and backs across width of field. Swelling and pain was very, very minimal.
Thursday evening's workout started with a 15 minute stationary bike ride and about 5 minutes on the elliptical. I ended up squatting with free weights for first time since weeks prior to the injury. At first I was pretty scared of putting any weight on the bar, fearing knee wasn't stable, legs were weak, and balance wasn't there. However, after a few warm up sets, everything felt normal. No pain, no weakness, no balance issues. I ended up doing sets of 225x25 reps x 2 sets, and 275 x 10 reps.
40-50 miles of stationary bike
15-20 minutes of light jogging
squat 225x25x2 and 275x10
golfed 18 holes
2 sessions of physical therapy
4 upper body work outs.
Big thing for me is I'm starting to gain weight back. Before injury I was 187 lbs and around 6% body fat. 4 weeks post surgery I dropped to 175. I'm back up to 181
The start of the week started off great. Knee felt stable and strong. However, the upper outside of the knee (IT Band) remained inflamed and hurt all week. Working out and riding a bike wasn't an issue once I was fully warmed up and stretched. The pain in the IT band was worse in mornings or walking up steps. This pain continued all week.
Workouts were extremely strong this week. Rode a stationary bike for 25 minutes Monday morning and had a strong physical therapy session in the afternoon. Physical therapy was more of the same from previous 3-4 weeks, but working out/riding bike in morning made a difference and leg was already tired. It forced me to push myself even more and I really felt like I had a great PT session.
Tuesday evening I decided to go for the first very light jog on grass to see how knee would respond. We ended up running 2 laps around a football field, and 8 down and backs across width of field. Swelling and pain was very, very minimal.
Thursday evening's workout started with a 15 minute stationary bike ride and about 5 minutes on the elliptical. I ended up squatting with free weights for first time since weeks prior to the injury. At first I was pretty scared of putting any weight on the bar, fearing knee wasn't stable, legs were weak, and balance wasn't there. However, after a few warm up sets, everything felt normal. No pain, no weakness, no balance issues. I ended up doing sets of 225x25 reps x 2 sets, and 275 x 10 reps.
40-50 miles of stationary bike
15-20 minutes of light jogging
squat 225x25x2 and 275x10
golfed 18 holes
2 sessions of physical therapy
4 upper body work outs.
Wednesday, June 24, 2009
Physical Therapy Week 5
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.
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 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).
Wednesday, June 3, 2009
Sunday, May 31, 2009
Took the brace off for good
Day 13
May 31, 2009
Today I took off the brace and haven't used it all day. Knee feels good, still a little swelling in the joint, but feels stable walking without the brace.
May 31, 2009
Today I took off the brace and haven't used it all day. Knee feels good, still a little swelling in the joint, but feels stable walking without the brace.
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