- I can run 1-2 miles every other day or so… on the treadmill, but I can run on smooth pavements (nothing where the terrain changes too much)
- Left IT band is feeling better! No noticeable problems when running! -Seeing an ART specialist to help with IT band/tight back/structural issues
- Still feeling soreness on the front/top of my knee/kneecap – I start to notice this after running for 10+ minutes at a time or trying to run faster
- Saw my surgeon this morning, and he said the above issue was just my strength – I still need to work on my quad strength. Once I have all/most of my strength back, that pain and soreness will go away
- Surgeon also mentioned that if I wanted to get back more intensely into sports where I would be doing a lot of pivoting/cutting, he recommended I get a brace. Since I am not a serious athlete, I am not sure if that is something I will do… but, he also said no one ever really knows how well the ACL has attached to the bone, so going back to more agility-type sports (not running, as its mainly straight forward running) too soon without support would not be a good idea. I have a follow-up in 2 months. If I feel the need to go more full-blown back into sports, he told me to come back in and get a brace. If not, I would be fine without a brace and most likely be able to go back 100% to sports next spring. Has anyone else had experience with a brace post-ACL surgery?
- The numb part of my leg – feeling is starting to come back! I didn’t really notice it at first, but it has gotten better!
- Icing at least 1x a day
- Signed up for a 4-miler in September, so I need to step up my training a little 🙂
- Working on improving my handstands – I love doing these, as they are building up my core & shoulder strength
PT Exercises/Workouts
- Elliptical at the beginning of my workouts, 5 minutes
- Run on treadmill for 10 minutes – starting out at 6 speed, picking up to 6.5 @ 5 minutes and 7-7.5 speed the last 2 minutes
- Agility ladder work on the floor
- High knees across gym/ladders – forwards and sideways – 4x
- Jump over small object and land in a small squat – repeat down the line 4 x
- Long jump – measuring how far i can jump – set a baseline (76″)
- Hopping over lines forwards/side to side/diagonally
- 4 markers set up on the ground: Run fast up to second marker –> squat down and shuffle as fast as I can to the next marker –> run backwards as fast as I can to the next marker –> shuffle back to the first marker as fast as i can. Repeat 4-8 times
- Foot work on aerobics stepper at 20 second intervals
- Stretching after every workout
- Heated Yoga(1-2x a week, if I can find time)
- Running on treadmill for 10-25 minutes 1-2x a week
Things have been slowing down a little, so I have been taking a little more time for myself. Sleeping in, naps, reading (Blink and now on Spirit Junkie), practicing my handstands with a little help from patrick beach and getting ready for my trip to Costa Rica in July. Has anyone traveled to Costa Rica? Any tips for a week-long trip out of the country? I will be mostly on the beach, learning spanish and doing yoga, but I will most likely trek out into the jungle or go on an excursion somewhere. I AM SO EXCITED! 🙂
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.
I decided not to get a brace, because I haven’t found any evidence supporting their use: http://kneedtoknow.wordpress.com/2014/02/28/is-bracing-after-acl-surgery-necessary/
If your doc has evidence to the contrary, I’m all ears!
Carry – thanks for the note! I will check with my surgeon and see why he recommends a brace. I’ll post what I find out!
I was never recommended a brace by both my physio and surgeon. And I do lots of agility work in my workouts.
Sorry to hear about your knee pain – I have it too. It’s the patellar tendon and my physio said all her patients currently has it. It will go away by building up your muscle strength and also by really stretching your quads. Taping my knee now and again helps to reduce the pain as knee is tracking a bit better – maybe something worth trying as well? Hang in there; we are in this together!!
Enjoy your holidays! Looking forward hearing more about it. 🙂
Thanks for the advice, Vera! I’ve been wanting to tape my knee but keep forgetting to ask my PT. My 4.5 month follow up with my surgeon was the first he ever mentioned a brace… I’ll see how I feel in a few months. I feel like it’s all mental getting back to your sport 🙂