While I don’t feel like my left knee is 100% back to normal – I still think there is a little scar tissue where part of my hamstring was removed (I am currently having work done on this to break up the scar tissue), plus along my scar – it is definitely now the more stable and stronger knee compared to my right knee. I’ve had my gait analyzed while running, and both feet under-pronate, and my right foot tends to turn out to the right a little bit (due to a weak hip/glutes).
Now that I’ve been training for a half marathon, increasing my miles from 4 miles/week to 17+ miles/week, my knees have NOT been happy. So new shoes, KT Tape, icing, foam rolling, and cross-training have all been regulars in my life as of late! I know it’s due to lack of cross training & weak muscles, so I’ve been incorporating a few exercises on top of running & yoga to strengthen my hips, hamstrings & quad muscles. Runners knee is no joke – it knocked me out of my last half marathon – so I want to make sure I am taking all of the necessary precautions so it doesn’t happen again!
Golden Gate Bridge Run!
Unfortunately, I was blind-sided by Peroneal Tendonitis, which I have been rehabilitating the last few weeks. Nothing to do with my knee (that I know of), and grateful that it’s not my ACL 🙂
As far as flexibility goes – the more I run, the more relaxed my knee feels. Some days it feels more swollen, but these days it seem to be less! Not sure if its the running or hot yoga, or combination of both… but I’ll take it!
Overall, my knee has healed up very well. One of my biggest concerns was re-tearing my ACL – I was extremely cautious the entire first year, and as time passed & I began doing more activities with side-to-side movements again (like tennis), my confidence built up, and my knee became more and more stable.
So for those who have recently gone through surgery, or are currently in recovery – there is light at the end of the tunnel! You know your body, so be patient, and listen to it! It knows how to heal – all you have to do is help strengthen it – the first few months are ridiculously important to the final outcome of recovery. So do the initial work in PT, and you will be so happy you did, 1-2 years later!
For all those Post-ACL surgery veterans out there – runners, non-runners, yogis – how do YOU feel 2+ years out after having knee reconstruction?
And for those still in recovery – what is your biggest struggle? And what are the biggest things that have changed in your life since you’ve had surgery?
This e-book was created as a guide to help everyone – Adults, Kids, Athletes, and Non-Athletes – recovering from ACL surgery. After reading this guide, you will have a better understanding of what to expect, surgery options, costs & insurance, and a detailed timeline for recovery.
Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.
Thanks so much for this blog post! I’m 10 weeks post ACL/Cartilage reconstruction surgery and even though my physio is extremely happy with my progress, some days it still seems as though I have such a long way to go! I opted to wait 6 months to have my surgery as the time wasn’t right for me to have it straight away, so i did a lot of strengthening work beforehand which I think has definitely helped me. I’ve always been a sporty person, so for me, not playing is a big difference in my life and i’m still at least a year away from getting back into it. I’ve thrown my self into the administrative side of sport so I’m still able to be involved. The biggest thing that has changed for me is my positivity towards things in life now, I was never a very positive person but when something like this happens, it kind of forces you to see the bright side or you will become a very miserable person. I guess a bit like yourself and your growth in yoga after your surgery, I’m a lot more aware of myself and my body and I’m slowly learning that in order to recover, I have to give my body the respect and love it deserves!
Sorry to hear about your surgery! 10 weeks is when things really began to pick up for me in PT – you are in a good place! Things really only get better from there, and recovery seems to pick up. It sounds like you did everything you could to have a successful recovery! It’s funny how seemingly negative/hard events in life always change us for the better 🙂 So glad to hear your story, best of luck in your full recovery & journey! <3
I’m 10 weeks out of acl reconstruction/meniscus repair and I’m really looking forward to getting back into yoga. I read your 10 week blog about the poses you did an didn’t do. Do you have any suggestions on how to modify the poses you weren’t able to do, such as half hero, rabbit, camel, etc?
Thanks!
Hi! sure… I honestly didn’t really start doing modifications until more of the swelling went down, but it all depends on how your knee feels.
half hero: my knee couldn’t bend that much, so i came to my shins and slowly lowered back, using my arms behind me to slowly lower me down. make sure you aren’t engaging your glutes or hamstrings if you do this.
rabbit: i don’t really have a modification for this, as it put too much pressure on my knee/where my scar was. For this pose or childs pose, you can try puppy pose – there is less pressure on the knee.
camel: same as above. it depends on how it feels to stand on your shins/knee. The pressure was too much, so i would just sit on my butt in these poses or do a forward fold stretch instead.
I only went to bikram, as it is solely does standing & seated postures. I didn’t go to any hatha/vinyasa class for a while, as it was a lot of movements and much more risk to re-injure.
I hope this helps – are there any other poses that I missed? I hope your recovery is going well!
Hi my Kyle 48! 16 months post total knee replacement. After reading your short story I think I’m ready to try to get back into yoga. I did Bikram probably two maybe three days a week before my surgery and just loved the way yoga made me feel, It’s been hard not doing for my body what I use to do for the pass 16 months as I’ve put a few lbs as well. I catch myself a little intimidated.
I assume just don’t push it while I’m in there right? We’re you saying Bikram is not as intense on your knee? I was not sure it was okay to even do yoga ever again, my doctor was not real sure of it he’s kinda old school and didn’t know much about yoga at all so he just said not to do it. So that was depressing. But the longer it’s been and the more I read and how I feel I think it will be ok ha??? hugs Kyle
Hi Kyle!
I hope you are recovering well!
Yes, I went to Bikram about 2-3 months post-surgery, as it is just holding static poses (versus vinyasa, where you are moving a lot). My doctor didn’t know much about yoga either, and he said just be careful and intuitive with the body. If it hurts, stop. Don’t push anything, and just skip a pose if is too much strain on your body. Since you are about 16 months post-surgery, I would think you are more than healed and back to normal, unless you had complications? With that being said, I am not a doctor.. I would get a second opinion since your dr isn’t that knowledgable about yoga – also, you know your own body, so working with how it feels is another good indicator of whether you should do something or not.
Hope this helps!
-Nina
I’m almost 4 weeks post op ACL repair; I can’t say that I am a seasoned athlete. I am 42 years old and the mom of two beautiful children. I work full time. I’m also going through a divorce. Yeah, as if life wants to keep tossing me challenges to ensure I am stronger than I think, the hits keep coming. I have been really challenged thinking and wondering what hindrance I will live with from this day forward from the injury. However, I am in search of a more optimistic view…that I will be able to do T25, run/jog/sprint, dance, ski, etc. again. As I’m combing through blogs and posts, I came across your pictures on pinterest…I said to myself “WOW!”. I’ve never been one for yoga but even my therapist (for mental state, ha ha) has encouraged me to reconsider. Seeing your progress gives me hope that I can and will return to a “normal” life. This may not be how I would have liked my summer to start with but it will not be the ONLY summer I ever lay as low key as I am right now. 🙂 I will read your blog and find additional resources, etc. to keep me going, to push me through this difficult time where I wake up in pain, the stiffness right now is bothering me and oftentimes it feels as if I am being set back but I try not to let myself get discouraged so I push myself to be positive, even through tears if I have to. So like you and others posting here, I feel that what presently seems like an unfortunate journey will, in the end, be the best journey for me because I will be stronger than ever in the end b/c I will build strength from the inside out, both mentally and physically that will make me stronger than ever! It will be what really takes me from frumpy mom to fabulous mom; lol! Love to you…and THANK YOU!!! You inspired me! ~Nicole
Hi Nicole! I am sorry to hear about your personal struggles & your surgery… It’s the tough parts of life that make use stronger, right?! I am glad that my blog has helped, it is exactly why I documented my recovery! It’s ok to take time for yourself! I think laying around is the hardest part, but it taught me to slow down – I am always on the go, and the surgery taught me to tune into my body and practice self care. We tend to forget that we need to take care of ourselves so we can be the best for others! You will notice a lot of improvement go forward – just keep up with what your PT tells you to do! I snuck in an extra class or 2 of heated yoga a week, and I think that helped with recovery. It may seem like things won’t get better, but I know for a fact that you will be able to do all of those fun things again! Just keep telling yourself positive things and keep on trucking – you ARE fabulous, and your children are looking to YOU as inspiration through your recovery! Best of luck as you continue with your progress – if you have any questions, I am glad to help! <3