I am almost 17 months post ACL reconstruction overall, and just over 6 months into the new rehab plan. Wow! Can I still say new rehab plan? Mountain biking and rehab - these are my focuses lately! (And my old doggie of course.) I get 1 or 2 rides in over the weekend, then if time and knee allow, I get a Wednesday night ride in. I like to rehab on Tuesdays and Thursdays at the gym (Mondays are way too busy, there for MWF is not going to work). Ideally, I should get a third rehab day over the weekend, but it's been challenging because biking really wears me out! So 2 bikes and 3 rehabs seem to my goal week.
This week I actually accomplished my "goal week" (Wednesday being a holiday helped). Low and behold that is actually a lot for my knee! I tried the bike + rehab combo on Saturday, I think it backfired and left me quite sore. I had to cancel plans for a mountain bike ride I had with a new friend (I hope she doesn't think I'm a flake!) and just sat on the couch with my TENS unit then iced. Actually every time I hurt more, it was due to something ie. bigger than usual ride, too much in one day, etc. So I am probably testing the limits too much. Bummer! I was starting to feel sorry for myself - not being physically abled enough to get a bike ride in - but then I stopped those thoughts. First, I reminded myself that I was not even able to get on a bike one year ago (at 5 months post ACLR) so look at me now doing legit rides. Then, I reminded myself that the ride just the day before was very lovely, and I was feeling quite accomplished for having done 13 miles! Then, looking at my Strava, I noticed I all the activity I got in: 3 rehabs and 23 miles of mountain biking in a week. So no wonder I was hurting! Then I felt a little accomplished, like it was OK. Of course I had to remind myself this about ever half hour. I need to ask my PT if I need to avoid this pain aka back off from mileage or if this is OK. Current weight lifting rehab consists of:
I've been biking outside regularly almost 3 months now. Every time I get out it feels so new and exciting!
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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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