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!
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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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