The tips I learned from one session with the sports psychologist seemed to really help this week! I continue to use the "awareness/be present" tips - accepting the pain, acknowledging there is pain today, and it's just pain for this moment - doesn't mean it's going to be pain forever. This is supposed to help curb that worrying about the future thoughts. When we worry about the unknown, it can case more anxiety and things can hurt more because of the cortisol pumping through your body. I felt like the worrying was under better control this week, but pain still the same or worse (because I walked in the snow and had a steroid shot).
Six days since the steroid shot in the knee. I don't feel any better. If anything I've had some random achy-ness. I was driving today and the knee sent me into Lamaze type breathing because the pain was so sudden, but not like a stabbing pain. Weird! It probably is related to the steroid shot. I am still waiting to hear back from the tendon expert on the other side of the world and for her to answer my questions on the rehab she proposed to me. Still waiting for the Leukotape to arrive as well, so this avenue is on hold until I get more info. Until then, I am resuming my current rehab with emphasis on DOUBLE LEG moves right now:
Also, I try to do 30 min of walking (treadmill or outside), some light spinning on a bike, and maybe some gym stuff like the leg press. I dropped the leg press machine down to 10 pounds total, double leg. Yes, I was doing 100 pounds with one leg back in May. I'm going to avoid walking in the snow right now for another month or two. That really hurt too much and set me back on the couch 5 days, plus the pain was still there at night (usually I don't hurt if I lie down). KNEE SCORE UPDATE: About 2 months ago I took some knee score tests: Lysholm and IKDC. Two months later, my Lysholm Knee Score was 32 and now is 34! It seems I couldn't really do any squatting 2 months ago, but now I can manage some mini squats (it's not a full 90 degree squat). I can also go up stairs two at a time (if I concentrate), but the test says one stair at a time or go up stairs normally - which I am in between. IKDC did improve from a 24 to a 31! Going up stairs is getting a little better, it seems overall daily pain went down 8 to a 6? The pain fluctuates depending on what I've done, but it's always a baseline 5.
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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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