This weekend, I got a wild hair and thought I should try out cross county skiing. It has been 391 days since I had skis on my feet. Yes, cross country skis are different than backcountry skis.
Actually, I would not call this skiing. Instead I would call is a slow-mo, feet dragging, balancing act on skinny skis. I went to a flat field near my house and just scooted around for 15 minutes - slowly. Any kind of real kick and glide motion would have hurt the knee too much. Honestly 2 months ago, I would not even imagine putting on skis. Even the weight of these lightweight Nordic skis would have been too much. It wasn't a workout, just purely experimental! I wasn't any worse off for that day so that is good! The new rehab program is helping me gain strength finally! I guess a little confidence, but still such a long way to go. Recently, had been doing some longish walks with a taped knee, over 4 miles with some hills, and feeling pretty OK (but not normal). None the worse for the day. Dare I say strongish in the quad? Strong is relative though. I am still have a 35 pounds difference in weight according to the incline leg press machine. Yep, got a ways to go...
0 Comments
"Embrace the Process" or "Trust the Process" are pretty common phrases you here over here in ACL land thanks to social media. Those phrases used to really upset me! Back in months 3-11, I really did not trust the process. In fact, I felt like things were NOT right at all! It was like I refused to trust the path that my physical therapy and surgeon were telling me (just wait it out, do whatever you can, rest, etc). I am currently 7 weeks into my new taping/new rehab program with the Sports and Exercise Medicine Research Center. Woot!! My new rehab is definitely showing improvements! I can say that I've improved my strength far more in 7 weeks than doing the "you figure it out on your own rehab" that I did at home for 16 weeks (per my former PT and surgeon's advice). Taping is key. The right exercises are key. New exercises are coming! In 2-3 weeks, I will have a Skype session with the DPT (doctor of physical therapy) and we'll add on some new moves. I am very excited to see what they will be! She also said she is very impressed with my progress so far and how well I'm doing. NOTE: I am NOT pain free by any means. Sometimes I can go a day without any taping, but it has to be a low activity level day. I still have to manage the pain daily with taping, and the TENS unit if it's extra hurty. However, we're achieving the goal of lifting the pain enough to successfully do weights and build muscle while not aggravating things more! I also can't expect to be pain free in 7 weeks after having been in chronic pain for 11+ months. So, FINALLY, I am trusting the process! Just some stats for my right (operative) leg day 0 to 45:
So how about embracing the process? She also suggested not to worry or get a head of myself and embrace where I am now. Crazy slow process, boring gym days, still unable to do much? What do I embrace? Well I've thought about it (talked with my spouse too). In these early days, we can really see notable improvement and weight increasing. This is really exciting and motivating! When I start to plateau, I won't get to see such clearly marked improvement. So that is definitely something to embrace. Going to the gym is my new life. I believe that doing these exercises, staying on the path, believing this is the right path is truly how I am going to get my life back. Walking - I try to get out as often as I can. Slipping out for a quick walk in the afternoon while at work seems to work the best. Here is my walking just since starting the new rehab. I did walks prior to this, but during this new plan I walked my longest walk ever, and also finally adding some vert (mentioned in previous post).
This day has been on my mind for a while! It was very important to me that I celebrate it in some way - and not just let the day pass by. I thought I should celebrate with something physical I CAN do (because there is still so much I cannot do). That means mountain biking! It's the most outdoor fun thing I can do with the least amount of pain. I can go much farther and longer if I'm on a bike (versus hiking). No it doesn't feel normal, but it's very doable. Our local trails are too snowy right now. The plan was to drive a ways to get to this mountain desert island in the middle of a salty lake where I knew the trails were dry and there were trails of my level.
It was an incredibly fun day! So amazed that I planned it and it happened (many things could have derailed it). I took the entire day off, rented a sweet new full suspension just for this ride, had a wonderful day, stuffed my face with a gyro sandwich, came home to enjoy some wine to celebrate the day even more, and then was quite tuckered for the rest of the evening. Today things hurt of course! My knee is very tender to the touch. But I am managing the pain well with my TENS stim unit (wore the patches to work), CBD oil (still not sure if this does anything for me), ice and stretchy pants. I think it was worth it! Today is day 39 into my new PT plan and taping. I mentioned getting sore quads finally. I can up my weights almost weekly or every other week. Also new is adding some vert! I mainly stuck to anything flat, but I've done a few walks now with 500' elevation gain (sometimes in a very short section) and it is doable. Sometimes I'm a little sore. Two rest days does me wonders too. Just another tick mark for progress!
Also I'm adding some single legged bike pedaling. One minute every 5 minute block. I have to bump down the resistance for that. Feels pretty OK! My new PT assured me I am doing great, my rehab is working for ACL stuff and great for any knee rehab (I had worried and wondered when/how I segue into ACL rehab). She said don't worry about how long I will need to tape. In the future, we'll only use it for new exercises e.g. running or adding load when needed. She said embrace the process and where I am now as it's allowing me to build some strength. Whatever she says is so reassuring! Photo: I can get to this trail now FINALLY from my office in 20 minutes of walking. I avoided it all recovery due to steep switchbacks, but yesterday I did it - hooting and clapping for myself when I got to the top! Super flat in between the steep part though. One awesome sign that this new rehab/taping idea is working is that finally - for the first time during this entire rehab - I HAVE SORE QUADS!!!
The good kind of sore! DOMS - delayed onset muscle soreness. I never really got that soreness even in the first 3 months of rehab when things were "going well." When you have significant anterior knee pain, it will shut off your quad as a protection mechanism. I learned how to use my glutes in those early days. Even when I was leg pressing 100 pounds with my operative leg at day 90. It was all butt! Now that the taping lifts that pain enough for me to do proper weights, I am able to bump up my weights nearly every week. The soreness it the muscle fibers breaking down which is needed to rebuilt. Some other great signs of improvement: I've done a few walks on the snow (hard packed snow trails) which in the past has left me in pain. So far no ill effects, maybe a little swelling! I'm terribly out of shape so it's slow, and I use spikes on my shoes and poles for balance. Lastly, I did my longest walk to date this weekend (day 32 of my new rehab/taping plan). 4.5 miles with some hill climbing in there, on a road! Photo: me using a foam roller on my quads! It felt good. Before this was just rolling on thigh bone and did NOT feel good. |
AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
|