3 months! One more month until I can run! I have been having pain around the incision area when I walk, to the point that I am limping to not put weight on my knee. This only happens sporadically, and I am wondering if its muscle or bone pain (where the dr drilled into my tibia). My PT said the pain is around my Tibia and the bone might still be healing. I get random pains here and there, but my knee is feeling a little bit more normal every week. The rainy weather probably isn’t helping though! Summary is below 🙂
3-Month Post-Op Summary
- Can run in 1 month! May 28th, to be exact 🙂
- Pain in knee where screw was drilled into bone – maybe needs a few more weeks to heal 🙂
- Reached 153 Degrees Flexion! My heel can touch my butt when I push it there
- I only have to go to PT once every other week now! My PT doesn’t have much more to give me, so as long as I do my PT exercises on my own 2-3 times a week, I don’t have to go in. (money saver!) Yoga and workout classes count, as I am doing balancing/squats/lunges/strength training etc.
- My knee cracks when I do squats – just a mini crack, it doesn’t really hurt
- Still a little swelling in my knee, I can definitely feel it when it rains
- Pain on left side/under knee cap sometimes when I bend my knee up or down – my PT said it might just be from a small pocket of swelling.
PT Exercises (new exercises bolded)
- Elliptical at the beginning of my workouts, 15 minutes
- Side-lunges – 3 sets of 20
- Balancing on Bosu-ball on injured leg, ball side up. Balance on bad leg and bring other leg as far out diagonally behind you, then to the other side. 1x 30
- Balancing on Bosu ball, ball side down – lower into a squat and reach down and to the side like I am trying to touch foot, then back up and around to other shoulder (twisting) – 2 x 20
- Balancing on foam roll cut in half (on bad leg) – throw ball at trampoline, it rebounds back. Left hip is facing trampoline – do one set, then have right hip face trampoline. 2 sets of 15
- Lunges w/twist to side – lunging forward on a bosu ball w/ 12 lb ball – 3 sets of 20
- Monster walks to the back/side (stand looking forward with a slight squat, side step left leg & to the back – so stepping not to the side or to the back, but in between) – 10 each side, 2x
- Calf raises on leg press machine – 3 sets of 15
- Holding onto bands on wall, squat on one leg then back up – when coming up, curl band up to work arms.
- Sliders – in plank position on hands, bring one leg out to the side and back. repeat on other side. then bring both legs out & back. Repeat 15 times, 2 rounds.
- Lay on back w/sliders under my feet. Bridge stomach up, then slowly slide one leg out and back. Repeat on other leg -2-3 x, 30 seconds
- Lay on back w/sliders under my feet. Bridge stomach up, then slide one leg out and back. Repeat on other leg , going as quickly as you can, non stop -2-3 x, 30 seconds
- Lay on ground – put both feet up on an exercise ball. Bridge hips up & pull feet towards body – 3 sets of 15
- Workout at gym 1-2 times a week, doing PT exercises above
- Stretching after every workout
- Bikram Yoga/Yoga (1x a week, if I can find time)
I finally got a picture of my leg when it starts to look all funky… in past posts, I mentioned that the part of my leg that is numb looks really off when I get hot/workout. I snapped a picture during my workout on Monday (and this isn’t as noticeable as it normally gets!). Hopefully it is just damaged nerves – I have been applying oils on the numb area 2x a time, massaging it in to the leg and bottom of my foot. I have read up on it and have seen studies where diabetics were able to regain feeling back in their legs/feet after using them. I am going to try a different protocol next with a different combination of oils + applying heat right after to really drive the oils in. Fingers crossed!
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I def have more pain when the weather is wonky so hopefully that is it. My Dr said that is normal!
Seriously, it needs to stop raining!!
I used to love rain tIl this. Also when it’s super windy it seems to bother me more too. Have you been on an airplane yet?
No! I will be next weekend.. Have you experienced issues while flying?
Pack an empty plastic Baggie for ice. Make sure you get up and walk. I had a lot of swelling and tightness after flying. My flight was 5 hours. I picked an aisle seat in order to stretch out.
Aw shoot. Thanks for the advice!! I’ll bring my oils (and maybe order a glass of wine ;)… Did you have a lot of pain? How soon after your surgery did you fly?
I couldn’t drink (school trip dammit). I had a lot of discomfort and pain the day I flew in because we did a lot of walking that day on little sleep after the long flight. Coming back wasn’t as bad because I went to bed after landing. I wore a sleeve brace for some compression too. I flew at 8-9 weeks. 🙂
Good to know! I will def bring a bag for ice and look for a compression brace (lots of walking around Yellowstone!). Thanks!!
Good luck!!!
FWIW, my tibia ached for 6+ months. Still does a little every now and then. I had my PT work on it as if there was scar tissue under there (so painful!) and that seemed to help.
Oi. Thanks for the heads up! I’ll check with my pt next time I see him!
Great work on your recovery.
I also noticed my knee a bit more achy during wet weather. 🙁
And sorry to hear your leg. Mine looks a bit weird after a heavy session as well – especially around the scar area so maybe it is honestly down to the nerve damage and will go away soon!
Thanks! This weather will pass soon. My surgeon said the nerve damage/numbness would last up to 9 months… So hopefully it isn’t permanent!