This is an exciting update! For the first time ever since surgery, I am finally strong enough and pain is manageable enough to do ASSISTED single legged squats and lunges!!! (Photo below is not of me, but the move I am referring to.) Day 491 is about 16 months post op FYI.
I am using the straps on a TRX rack, 4 sets of 10 on each side. They do not hurt during or after, but yes they feel weird because of the weakness. This will surely get the vastus medialus and vastus lateralis working! Right now those areas look kind of indented due to lack of mass. Eventually I will use no straps and only body weight, then one day segue into using some weight. I also upped my leg extension weight on my operative leg (from 30 to 35 pounds) and for the first time ever last night, it didn't hurt (aka that doesn't mean normal)! I felt like I was doing the move proper. I just about cried at the gym! Ahhhh! 5 months of proximal muscle rehabilitation using heavy load and I think this is the biggest breakthrough so far! Lastly, a new exercise was added: the hip adduction machine (inner thighs). DPT said I can use the seated machine for this and use two legs at the same time. This saves me time because I'm already at about 2 hours at the gym each session. I'm thinking of using my NMES on my VMO and looking up the best way to do that now. UPDATE: These were later removed from my workout because I think they were a source of extra pain!
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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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