Starting next week, I'll be cutting down my physical therapy visits from twice a week to once a week, partially because of school and partially because I just can. My therapist said that I'd be able to do so because I've been showing such great progress. That's a relief.
So the regimen yesterday was very similar to that of Tuesday's:
- elliptical: 10 min
- front step downs: 3 x 15 x 8"
- lateral step downs: 3 x 15 x 8"
- step ups: 3 x 15 x 8"
- leg press (both legs): 3 x 15 x 7th weight plate and 1/2 weight
- leg press (left leg): 3 x 15 x 4th weight plate
- squats: 3 x 15
- leg extensions: 3 x 15 x 1st weight plate
- straight leg lifts: 3 x 15 x 4lb
- hamstring curls: 3 x 15 x 2lb
- stretching (quad, hamstring)
- ice with stim: 10 min
I'll be able to work more on balancing stuff soon, and get back into running. By 5 months, I can start doing pivot sports again.
I can't wait to get over all of this mess! At least my recovery is going well.
Showing posts with label week 4. Show all posts
Showing posts with label week 4. Show all posts
Friday, September 26, 2008
Friday, August 22, 2008
It keeps on getting better, but the light at the end of the tunnel is a long way off.
I had the monthly doctor's appointment yesterday at the hospital. They ordered X-rays to see how the screws in my knee are holding up, and I was given the okay to do even more at PT. My doctor also made me bend my knee more than I normally do, which resulted in surprise (woo I can bend!) and pain (ow, too much scar tissue and swelling). It's nice to know my body is healing well.
I was able to go to PT by myself yesterday - took the bus and walked the 10 minutes on my own.
At PT, we upped the exercises a bit and the session was somewhat more intense:
Knee heating with stim: 15 min
Massage: 5 min
Stationary bike: 10 min
Side-lying hi abduction: 3 x 15 x 3lb
Side-lying hip adduction: 3 x 15 x 3lb
Leg lifts: 3 x 10 x 1lb (I still have quad lag here)
Wall squats with exercise ball: 3 x 15
Heel raises: 3 x 15
One-legged balancing on an aerobic step: 3 x 15
Icing with weight on knee and stim: 15 min
I was pretty sore after this session, especially after having to walk. But overall I'm feeling more confident about walking (with less of a limp) and regaining strength in my leg.
I know it takes time, too, and it's been frustrating listening to my friends talk about all the great thing they've been doing with their summers while I've been immobile. I also know that I can do it all next year (provided I don't get hurt again, knock on wood), but it still seems like I missed out on a lot of fun. What bothers me most is that this was the summer that I could actually do stuff - meaning that I didn't have an internship to work, and I had just graduated from undergrad. Instead, I stayed inside much of the time and hoped my knee was getting better.
Sigh. I don't want to sound depressed but sometimes I feel like no matter how far I've come, there's so much more work to do.
I was able to go to PT by myself yesterday - took the bus and walked the 10 minutes on my own.
At PT, we upped the exercises a bit and the session was somewhat more intense:
Knee heating with stim: 15 min
Massage: 5 min
Stationary bike: 10 min
Side-lying hi abduction: 3 x 15 x 3lb
Side-lying hip adduction: 3 x 15 x 3lb
Leg lifts: 3 x 10 x 1lb (I still have quad lag here)
Wall squats with exercise ball: 3 x 15
Heel raises: 3 x 15
One-legged balancing on an aerobic step: 3 x 15
Icing with weight on knee and stim: 15 min
I was pretty sore after this session, especially after having to walk. But overall I'm feeling more confident about walking (with less of a limp) and regaining strength in my leg.
I know it takes time, too, and it's been frustrating listening to my friends talk about all the great thing they've been doing with their summers while I've been immobile. I also know that I can do it all next year (provided I don't get hurt again, knock on wood), but it still seems like I missed out on a lot of fun. What bothers me most is that this was the summer that I could actually do stuff - meaning that I didn't have an internship to work, and I had just graduated from undergrad. Instead, I stayed inside much of the time and hoped my knee was getting better.
Sigh. I don't want to sound depressed but sometimes I feel like no matter how far I've come, there's so much more work to do.
Tuesday, August 19, 2008
Week 4
One month since surgery.
About two-and-a-half months since the injury.
I think I'm healing pretty well.
My physical therapist has me walking (albeit a bit strained) without crutches now. Today's regimen was a bit tougher:
Knee warm-up with stim: 10 min
Massage: 10 min
Stationary bike: 10 min
Leg lifts with stim: 7 min
Short arcs with stim: 7 min
Passive knee flexion: 3 x 15
Side-lying hip abduction: 3 x 15 x 3lb
Side-lying hip adduction: 3 x 15 x 3lb
Wall squats (1/4 way down) with exercise ball: 3 x 10
Game Ready icing with stim: 15 min
My therapist had me walking back and forth during the first half of the session and the second half. I had to remind myself not to walk with a limp since I can bend the leg now. It's hard when the knee is so stiff, and it's first instinct to lock everything up and swing from the hip instead of walking heel-toe.
While I was on the bike, however, I discovered I could bend my knee far enough to rotate forward, so I was able to cycle for 10 minutes. That was a complete surprise to me, since the last session I had I couldn't go backwards without pain, let alone forwards. I hope I can make it to my school gym at least twice a week to cycle.
I'm icing with the Cryo-Cuff now since my knee is totally swollen from the activity I put it through today. Recovery sure is exhausting.
About two-and-a-half months since the injury.
I think I'm healing pretty well.
My physical therapist has me walking (albeit a bit strained) without crutches now. Today's regimen was a bit tougher:
Knee warm-up with stim: 10 min
Massage: 10 min
Stationary bike: 10 min
Leg lifts with stim: 7 min
Short arcs with stim: 7 min
Passive knee flexion: 3 x 15
Side-lying hip abduction: 3 x 15 x 3lb
Side-lying hip adduction: 3 x 15 x 3lb
Wall squats (1/4 way down) with exercise ball: 3 x 10
Game Ready icing with stim: 15 min
My therapist had me walking back and forth during the first half of the session and the second half. I had to remind myself not to walk with a limp since I can bend the leg now. It's hard when the knee is so stiff, and it's first instinct to lock everything up and swing from the hip instead of walking heel-toe.
While I was on the bike, however, I discovered I could bend my knee far enough to rotate forward, so I was able to cycle for 10 minutes. That was a complete surprise to me, since the last session I had I couldn't go backwards without pain, let alone forwards. I hope I can make it to my school gym at least twice a week to cycle.
I'm icing with the Cryo-Cuff now since my knee is totally swollen from the activity I put it through today. Recovery sure is exhausting.
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