Flare up! I was warned that this could happen given the new exercises and upping weights more. Not sore enough to derail weight lifting days, or banish me to the couch for a week (maybe those days are over finally!), but I did avoid going on a walk for a few days. It probably started about a week ago, so yesterday I bumped down a few of my operative leg weights back to before it hurt. Still upping the good leg though.
I went for a walk today (Day 405) and it was a slowish limpy 2 miles. It's OK, I did ramp up weights pretty good as of recent. Below I'm doing a Virabhadrasana III or Warrior 3 Pose on a Bosu ball. Just 12 weeks ago I couldn't stand on one leg on a Bosu ball.
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Nothing monumental happened - other than I hit the FOUR HUNDREDTH DAY OF RECOVERY!
Why is that exciting? 200 felt like a huge number, then 300 came, and now 400. It just feels impressive. Every day is another day closer - to whatever my new normal will be! Celebrate any milestone! I put these big number days on my calendar in advance just so I am mindful of them. I had a really good rehab session last night, upping most of my weights as planned, biked and walked some. Knee was a little worked today as expected. I may repeat all those weights tomorrow. Today is mostly rest but I will still try to get a walk and some stretching in. Back in October I decided to track my knee scores periodically to see if I'm improving. Knee scores (Lysholm, IKDC, Kajula, etc) are often reported in peer-reviewed journal articles about knee issues. Note: I answered the questions with a non-taped knee in mind. I've been taping my knee only for actual weight lifting lately! Answering these questions when I was taping daily would be like comparing apples to oranges. Lysholm (100 max) - Wahoo! a 44% over all increase from end of December! (New rehab started early January.) Things that changed the most according to the questionnaire: no locking/catching of the knee, going up stairs is easier, squatting got a little easier.
IKDC (100 max) - Wahoo! Another increase this time 52% from late December! This two page questionnaire has slightly different questions but the biggest improvements are: going up and down stairs got easier, I can fake run a few steps, kind of jump, kind of start and stop (impossible before), overall daily pain is lowered, swelling is a tiny bit less. Overall my activity level is the same though only "walking, housework, yardwork" which I haven't progressed past YET!
Kajula - I've added the Kajula knee score (53) so we'll have to compare this score to future scores as I don't have any old scores. Knee score questionnaires aren't all inclusive. They don't ask basic stuff like, "Does your knee feel abnormal with every walking step?" but hey I am happy to see my scores is going up only after 10 weeks of the right tailored rehab! Sometimes I fantasize about what will I feel like in 3 months' time.
Phew, I'm one week into my new add-on rehab exercises (week 10 overall of new rehab), and I am pretty worked! I'm also adding on weight quicker rather than sitting on a weight for 3 or 4 sessions until it gets "easy" (as long as the progression feels decent). The DPT encouraged me to go harder on my good leg, and felt I could do more leg press with my operative leg - so I'm going for it! She warned me that things could flare up with these new exercises, and that is OK, just find your balance. So far no backfiring, but I am prepared for it and expect it will happen!
Below are my weight graphs. I did my longest walk ever 6.5 miles on dry roads. It was a glorious day with sun, warm temps (for winter) and bright snow! Sleep - this is one thing I am sorely lacking and have been for a while. I am so tired all the time. I have a geriatric dog who needs to go outside for a potty in the middle of the night. This week it's been at least 3 potties, usually spaced 2 hours apart, peppered with more restlessness and squeaking in between the potty breaks. It's pretty exhausting. Most mornings I just need to sleep in bit, then I get to work late, then I get home late - but I try to go to bed early since my sleep is very disrupted. It won't last forever, and I savoring these last weeks of taking care of my precious old puppy. Today I had a Skype session with my DPT. I've been emailing her about every 2 weeks with my weight graphs. First notes on my current exercises: leg press, seated calf raises, standing calf raises.
On to the new exercises! So I was searching online for proximal muscle rehabilitation that make the knee stronger without having to really involved the knee (like with squats or lunges). I guessed my next exercises pretty well! These focus on hip abductors and glutes/hamstrings.
Overall, my walking and biking are great. She said feel free to mix up your cardio as the knee allows, core and upper. There will be flare ups as we test the waters with these new exercises. Just means back off, respect the knee and ease in slower. Foam rolling is ideal for all those sore places (things are gonna get more sore soon!). I said I felt some pull on my quad tendon area when I do a quad stretch. She said stretching doesn't actually stretch/elongate anything, so I can omit that and just roll. Once I get stronger the quad stretch will feel better if I feel the need to do it. I will start all of these on Sunday! |
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
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