Running:
I have taken a mini hiatus from running due to picking up teaching yoga, working 50-70 hours/week at my full time job, as well as trying to fit in my own personal yoga practice… so when I do run now, it is 1-2 times a week, running 3-6 miles at a time. Also – because of the runners knee I developed earlier this year, I decided to take it easy on running to give my knee a rest after running the quarter marathon back in May.
I’ve started going to a different chiropractor, who has been doing some soft tissue work on my scar tissue, which I think has been helping. It’s painful, but great. I feel a little instability/clicking behind my knee, but I am thinking it is just scar tissue. I also still have issues with my IT band from time to time, but I need to be more conscious of rolling on my foam roller after I go for a run. Oh – and I’ve also been using a lacrosse ball to work out knots – in my hips, my back, shoulders, ankles, chest, calves, etc. It HURTS… but the tightness and knots are making things worse, so getting in there and working them out end up helping in the long run.
I had a full-on evaluation of my gait (while running) the other day, and this is what they found:
my hips are tight (way tighter than I realized)
I am kicking my legs back too much (bending my knees) and not engaging my glutes when I run. Like, at all. This means I overcompensate and use my quad/hamstring muscles, which tire out.
**The woman evaluating me looked at my butt, then told me that with the amount of running I do, my butt should be way bigger. I literally laughed out loud, because I thought my butt had gotten bigger… I used to have such a pancake butt, its kind of what I was known for. Hey, baby steps.
Because of the above, it is causing stress on my IT band, which it why it tightens up so badly after my runs increase past 5 miles
My right hip is way outa line. I can’t even do a pistol squat properly on that leg.
My right hip is out because my knee is out of line (on my good knee! dangit.). So, looking at my legs, my right knee splays in, while my left knee (new ACL knee) is in one straight line up and down from my ankle up to my quad.
What does this mean? Retraining the alignment of my knee, strengthening my hips, improving my hip flexibility and learning to use my butt when I run! So physical therapy every. day.
Because of all of this, I’m an going to focus solely on fixing these small details before really getting back into running. I’d rather give my body a break and start from the bottom so I am not continuing to get burnt out from running so much, as well as getting these recurring injuries.
Yoga:
Continuing to do yoga, because 1) I like it and 2) it is low impact on my knee. Between teaching and taking heated classes, my knee flexibility has improved immensely. I can do full on lotus (see below!), which is part in due to hip flexibility improving… And there are days where my knee does feel stiff and swollen, but it only happens maybe 1-2 times a month. I’ll ice to help, or even stretch to loosen up the muscles a bit.
Lotus pose in handstand
Overall, I am still seeing changes in how my knee feels, even 1.5 years post op. Taking off running & incorporating cross training has helped my runners knee (more time at the gym + tennis), so it is not an issue for me anymore. When I do cross training, I don’t even think about the cutting and moving around – before, I used to be so conscious and babying my knee because I was scared of re-tearing the ACL. So even playing tennis is a lot easier, and I can move freely without having to think about my knee.
I will say, the biggest issues are just the IT band, which I can fix just by strengthening my hip and glute muscles…. and the numbness on the outside of my shin. It still doesn’t feel right, like I never regained full feeling back where the nerve was hit. I can feel that part of my leg, it’s just a weird tingly feeling when I press on that small area. I feel like I am still getting feeling back, but I think it is just taking foreverrrr.
I think that’s all I have to report! For those who have gone through an ACL surgery – how are you feeling 1.5 years post-op? 2 years? 3 years? I would love to hear how you are doing!
1.5 years post-op ACL surgery in left knee
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Did the doctor or therapist give specific stretches or exercises to strengthen and loosen the hip muscles? I think that is my problem right now, but don’t know what to do! I tore my MCL, not ACL, but I did need physical therapy for quite awhile. This was years ago…the only time I am reminded of this is when I do a lot of squats or leg strengthening exercises…then it feels really weak and unstable…it will get better though so keep your head up!
kristina, yes!! but they are very, very detailed, kind of hard to explain on here. I would normally post the exercises, but since the therapy is catered towards the issues in my hips/knees after being fully evaluated, I can’t really say that this is what would work for anyone else. with that being said, pigeon pose is great for opening hips… cowface pose (legs positioning only) is another one – the therapist had me sit back and move my hips around to loosen them up a little. you do this on both sides, so right leg on top, then left leg on top. normally after a knee surgery, the firing patterns of certain muscles tend to be off, and there is an imbalance and overcompensation somewhere else in your body. Thank you so much, I just need to stay the path and keep up with physical therapy 🙂
HI,Nina, recently I had ACL surgery on my left knee, it’s been almost 13 weeks, I am walking, working out, swimming but not able to do Yoga and I miss it a lot, I have been practicing yoga for last 7 years. I want to start it step by step, my knee cap still hurts, I exercise regularly as prescribed by my doctor. I am doing some small weight exercises to strengthen my knee, but these are baby steps, I swimming and doing jumps and running in the water. Where should I start as far as Yoga goes, I really would appreciate your input. Thanks.
Hi Suneil! congrats on your recovery! I did Bikram yoga about 5-6 weeks post surgery, specifically for the heat to help loosen up my muscles. I couldn’t even do Half the poses! You know your body and what the limits are… if you take a look at my 6 week post, I begin to talk more about doing yoga and what it was like: http://fitblondeyogi.com/2014/03/22/acl-post-surgery-week-6/ . Check in with your doctor – my surgeon & PT told me what I could do and not do (obviously anything that made my knee twist, or too much bending of the knee, etc). I hope this is helpful, its always a little scary getting back in there!
Nina, I have a women in my class, Jennifer that does myofascial release massage. We learned about skin care, epidermis, dermis and aromatherapy and she explained how myofascial tissue is all through the body and keeps the chiropractic adjustments from working. There is also a lot of emotional blocks from the blocking. In Cleveland they offer it free for Military PTSD. We talked about rolfing but she seemed to think it was unnecessary roughness and would not help with the facia tissue as well.
“Myofascial release (or MFR) is a soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles.[1]
Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle. Fascia supports and protects these structures. Osteopathic theory proposes that this soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be addressed as well, including other connective tissue.[1]” https://en.wikipedia.org/wiki/Myofascial_release
Hi Nina:)
I had my ACL surgery aug 6 2014. I was able to rehab it back to the point where I competed in the Crossfit Open, placing in the top 100 in So Cal even being 46 years old. I decided to compete in the Master division and ended up finishing the 45-49 yr old division at the Games in 2nd place. Was really excited about that:) I used crossfit for the majority of my rehab. Crossfit obviously requires proper movement first before you can increase the intensity. I also used mobility techniques and my favorite is using a compression band before I workout. It helps with reducing inflammation but then also helps to reduce any stickiness in the joint. I would always use a knee sleeve during training and competing to keep the knee warm and protected. And finally, I would use the Marc Pro as a global leg drain after all big training days. These were my staples through the rehab. I’m excited to really get another year of strength training on my knee to get that explosiveness back. Props to everyone that is able to rehab and recover back to the things they love doing:)
Hi Bill! thank you so much for the information! I normally get stim at chiropractor, but it sounds like the marc pro is for right after working out. I’ll research that a little more to see what the benefits are! I never got a compression band for my knee, although I can see how it would help! I do tape my knee up with KT Tape if my runners knee/IT band is bothering me, and that normally dose the trick! Congrats on your competitions, it sounds like you have come a long way from your surgery! It’s always great to hear everyone’s success stories post-op 🙂
Hi Nina!
I hope you are still recovering well. I am currently 1 week post op for a right leg ACL reconstruction and medial meniscectomy. Unfortunately I tore my ACL and both meniscus playing in a netball grand final, however only required surgery on the medial meniscus. I was wondering what percentage of your meniscus they removed? I don’t see my surgeon or physiotherapist for another 6 days so I’m still not sure how much of mine they removed!
I am already starting to go stir crazy haha! As it was my right leg I am not allowed to drive for 6 weeks! So at this stage my days consist of lying in bed reading and aimlessly wandering around the house. I was not given crutches or anything post surgery so have been walking on my leg since the day after, which surprisingly isn’t that painful, just a little uncomfortable. At the moment I am finding the worst thing isn’t the pain (haven’t had any pain medication since day 2 post op) but just the inability to do anything, and trying to get comfortable enough to sleep! Reading your blog has been very enlightening and keeps reminding me to think in a positive mindset, and that I will get my body back.
Hi Demi! sorry to hear about your knee. the first few weeks are definitely the hardest! I had a completely torn ACL, and a torn meniscus. Fortunately, the tear wasn’t too bad on the meniscus, and the surgeon only trimmed a small portion off. Because of this, I was able to put weight on my leg a lot sooner than if I had the meniscus repaired. The healing goes by so quickly – I made sure to keep myself busy and do the exercises every. single. day. It will make the time pass faster, and your recovery a lot smoother. I think I just slept a LOT the first few weeks, as my body needed that time to recover. Take care of yourself, and keep staying positive! It makes such a huge difference. Best of luck in your recovery, if you have any more questions let me know!