It has been 1.5 years since my knee surgery last February, and I wanted to give an update on how my knee is feeling!
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.
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.
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!