Well for a normal surgery, 6 weeks is the mark you get to go right back in to doing what you use to do. That’s not the case in an ACL surgery. My hamstring has atrophied a lot. I am allowed to work on strengthening it now. My quad is still a little weak but it is much better than it was 2 weeks post surgery. My knee\u00a0still\u00a0has some swelling but I can actually see the shape of my knee cap.<\/p>\n
My PT\u00a0regimen\u00a0is getting longer and longer every week. We add new things to perform each visit I get with my PT. It takes me about 2 hours to do all the stretching and exercises I’m recommended to do. \u00a0Slowly but surely I am\u00a0regaining\u00a0my strength and balance. PT is hard but it’s not like the kind of hard a good workout or training session is. It’s a whole lot of effort for small movements. I haven’t been in “pain” in the rehab, save for the stretching. Trying to get my\u00a0extension\u00a0on the bad leg to 0 degrees was one of the most torturous physical things I’ve ever done. All the other pain has been mental. I feel like a prisoner in my own body. With the knowledge of knowing what my body “should” be able to do; the things I use to be able to do, not being able to do small things is\u00a0devastating\u00a0to my ego. Not being able to do a 10lb single leg curl is someone embarrassing to myself.<\/p>\n
I’m very lucky I have the new job at kink which keeps me busy and challenged. If I were idol to sit and dwell on all these things I can’t do, I would go mad. I’d like to say that I’m a warrior and I would tough it out but to be honest this is hard and if I wasn’t forced to keep my mind off of the rehab when I wasn’t working on rehab, I’d be really depressed.<\/p>\n
I’m going to jot down what I’m doing for PT, this is more for my own reference down the line if I ever come back to this to see how I handled every thing<\/p>\n
I wake up and stretch my knee with it levitated ( leg straight) and let gravity ease the leg into a 0 degree extension. I must hold this for 15 minutes. If you’ve ever done bondage and have been “forced” to stay in a position for any amount of time, you can relate to how annoying this is then add the sever pain of a leg doing what it does NOT want to do. I then do pretty much every leg stretch you can imagine.<\/p>\n
3 sets of 10 step ups<\/p>\n
3 sets of 10 step downs.<\/p>\n
3 sets of 10 “clam shell” with band hip adductors<\/p>\n
3 sets of 10 laying face down tighten butt, leg raises backwards<\/p>\n
3 sets of 10 quad flexed, straigh let facing up leg raises<\/p>\n
on a exercise ball, shoulders on ball, hips up( not allowed to droop) calf raises 3 sets of 10<\/p>\n
on exercise ball, single leg raises 3 sets of 10<\/p>\n
standing- single leg calf raises 3 sets of 10<\/p>\n
single leg half squats 3 sets of 10<\/p>\n
3 sets of 10 single leg leg presses<\/p>\n
3 sets of 10 single leg laying down leg curls<\/p>\n
Note: all single leg exercises are performed on both legs, just one leg at a time<\/p>\n
25 minutes on a bike<\/p>\n
25 minutes on a stair master<\/p>\n
This takes me about 2-3 hours to complete.<\/p>\n
<\/p>\n
after PT is done, I hit upper body weights. I work out different muscle groups each day. I’m excited that I finally was able to do a pull up today, I wasn’t able to do them recently because i was putting torque on my hamstring in a weird way. I am back to being able to do most upper body exercises without any pain. I’m greatly excited that I am able to do the stair master and bike as cardio. It’s not my preferred method of cardio but who cares I’ll take it.<\/p>\n
So there it is. I don’t expect much to change in the next 6 weeks except maybe the weights that I’m adding to any of the exercises. I will not get permission to run until may. I wont be able to wrestle for a while \ud83d\ude41 it’s a slow process.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Well for a normal surgery, 6 weeks is the mark you get to go right back in to doing what you use to do. That’s not the case in an ACL surgery. My hamstring has atrophied a lot. I am allowed to work on strengthening it now. My quad is still a little weak but […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5372","post","type-post","status-publish","format-standard","hentry","category-just-a-regular-day"],"_links":{"self":[{"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/posts\/5372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/comments?post=5372"}],"version-history":[{"count":2,"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/posts\/5372\/revisions"}],"predecessor-version":[{"id":5374,"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/posts\/5372\/revisions\/5374"}],"wp:attachment":[{"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/media?parent=5372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/categories?post=5372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ariel-x.com\/blog\/wp-json\/wp\/v2\/tags?post=5372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}