I am have completed 16 weeks of my new "proximal muscle rehabilitation" and this is really working. I am still pretty amazed at my strength gains and I'm not even doing squats or lunges still! I have no idea how long this should take, but I'm expecting a year of full rehab just to play it safe in my head!
The last two weekends and week has been pretty decent I must say! As in, what I had in mind for the day actually panned out and the knee didn't complain. I've done real trail hikes and real mountain bike rides, regular gym sessions. I am now at or above the weights that flared me up the first time around Day 77 and now it's Day 113 of new rehab. Took about 5 weeks of lowering many of those weights and then building slowly back up over time. First rule was to lessen the range of motion (but keep the weight), then if that still hurts/flares up - less the the range and weight. Yes it worked! Every week I feel stronger and stronger. One example, I almost had a crash on my bike. I was about to fall inward on a tight turn and I was able to hop and save myself with my operative leg and stop before crashing into a rock. That surely would have buckled my knee, but it worked and it didn't hurt after from that save! I still have not walked around with a naked knee yet. I generally wrap it with an Ace bandage wrap for daily life and biking/hiking. Not sure what the bandage is doing exactly. but it makes it feel better, like the only thing I feel is the bandage. Oddly tight pants do not give the same result. Taping still for the weight lifting. The other day while on a trail, I tried a little running uphill with poles. I am happy I was even able to attempt it! Not ready to run, just wanted to test things out. I really have to build a good structural base for sure so that I don't set off any other weird imbalances! Some local trail photos - spring in the mountains!
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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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