Weekend Recap: 10K, Yoga & Pre-Race Eats

Hello! This past weekend, I ran my first 10K race since I last had my ACL surgery last year. With an upcoming quarter marathon, I thought this would be the perfect opportunity to test out my pace, running early in the morning, pre-race food, knee taping, and endurance. So, I signed up last minute for a 10K this past Sunday with a VERY hilly course – meaning, I signed up thinking it would be an easy course, and didn’t realize how many hills there were until I was actually going up and down them. So, needless to say, I didn’t end up running at the pace I wanted to, BUT the weather was beautiful, the race course was alongside a gorgeous dam, and I got a good feel of how I would do for my upcoming quarter marathon. Plus, an 8:20 pace isn’t THAT bad, especially for running all those hills 🙂

Holy Hills

Also – I ended up getting a stitch in my diaphragm at mile 4 because I wasn’t breathing correctly – sometimes I get distracted and forget to focus on breathing through my stomach. It’s worse than a normal side stitch, because it feels like your heart is cramping up (at least the muscle near the heart is). Has anyone ever gotten this type of cramp before? I put KT tape on both of my knees as a precaution, but I probably didn’t need it. I’ve been running a few miles here and there without it, but it never hurts to have extra support 🙂

PrePost Race Fuel

Running Essentials: Pre-Race Fuel, KT Tape & post-race bananas

When I woke up, I drank a little coffee & ate a protein bar about an hour before the race, plus a gu gel 15 minutes before the race started. Normally I just prepare plain baked chicken and sweet potatoes and eat the morning of, but I wanted to 1) try something different and 2) add a little caffeine to see if that had any affect on my energy levels. Also, something that didn’t upset my stomach while I was running. Any recommendations? I know everyone is different, but I am curious to see what amount of food is good to eat before running without feeling too bogged down, especially for races that are less than an hour long. Speaking of upset stomach – I recently did a 10-day doterra cleanse (basically taking 2-3 vitamins a day), followed up with Hyperbiotics probiotics*. (I didn’t take the doterra probiotics, because they normally hurt my stomach). The Hyperbiotics pills are just a tiny small pill in the shape of a ball, and are super easy to take. I’ve been taking them 1-2x a day for about a month and have noticed a little bit of an improvement with my stomach issues, so I am planning on taking 1x day go-forward. In other exciting news… my 100 hour Yoga Teacher Training in Belize is less than a month away!!  I am already beginning to stock up on protein bars & pack my suitcase (mostly bathing suits & yoga clothes so far :)). Has anyone ever been to Belize? any recommendations for travel, side excursions, secret spots, etc? I can’t wait to practice  yoga 2x a day, put my toes in the sand & swim in the salty ocean 🙂

Take me back to sandy beaches and ocean sunsets ASAP please

Take me back to sandy beaches and ocean sunsets ASAP please

*Hyperbiotics provided me with a bottle of their Hyperbiotics PRO-15 to try, Powered by BrandBacker.

ACL Surgery

Hi all! Since I found out about my ACL surgery, I have been reading up on what to expect (ACLRecoveryClub.com & ACL Recovery FB groups have been amazing resources!), talking with friends who have undergone the same surgery and gathering as much information as possible. I want my recovery time to be miraculously fast, so I have been preparing my body the best that I can before going under the knife. I have been eating strict paleo and using essential oils to help aid & prepare my body for the surgery – you do not have to do this, but I highly recommend doing your own research to help prepare yourself before undergoing any type of surgery. Below are lists of Surgery Prep for what to expect, nutrition, using oils, questions to ask your surgeon, insurance and what to prepare for and expect 1 month leading up to surgery all the way through 1 week post surgery. I will be updating this as much as I can as soon as I go in for surgery and making any changes afterwards to add anything I missed. ACL  ACL2 1 Month Before:
  • Began drinking homemade bone broth (grass fed) on a daily basis – I drank 1 quart a day. This is packed full of minerals & nutrients, heals your gut and strengthens your immune system.
2 weeks before:
  • Stock up on movies & books!
  • 1-2 aromatouch massages a week – this is supposed to help prepare your body for the trauma it is going to go through! (My mom is certified, so she did this for me 1x week about a month before my surgery)
  • Tie up loose ends with insurance
    • Coverage on you brace, crutches, ice machine, physical therapy, surgery fee, anesthesiology fee, doctors fee, surgery recovery room fee, MRI, etc
1 Week before:
  • Begin adding a few drops of lemon/lemon oil to your water – this will help cleanse and detox your body in preparation for the surgery
  • Apply a flu oil blend to the bottoms of your feet (before bed) – to help with toxic protection
  • Schedule your 1st physical therapy session (within 4-7 days post surgery)
2 Days Before:
  • Apply a flu oil blend, Frankincense & basil to your knee (or wherever you are having surgery). This will help reduce inflammation in the area, protecting against toxins and bacteria or MRSA.
Day Before Surgery:
  • Do not eat or drink after midnight prior to surgery, including gum & mints
  • Meal prep/stock up on groceries (if you live alone, don’t have someone to help you around the clock or have a special diet). I heard Pineapple & Tumeric are great for inflammation! (not necessarily together)
  • Stock up on Ice for your ice machine – this is extremely important, as you will be changing out the ice in your ice machine every few hours for the next week or so. [Edit: My PT said to freeze small water bottles and use with a little bit of water instead of ice – this eliminates the need to constantly be changing out the ice all the time/having to store so much ice in your freezer.]
Day of Surgery:
  • Wear loose-fitting, comfortable clothes
  • Bring a small bag to put your insurance cards, photo ID & pain prescription in – this will be helpful to whoever is going to be picking up your prescription post-surgery

Arrival at Surgery Center:
  • Park in rear of building at “Surgery Patient” Parking and enter at the circle drive. The Surgery Institute is on the right when you walk in (These were instructions for where I was getting surgery)
  • Register at front desk with insurance card & photo ID
  • Fill out paperwork & consent forms
  • Meet with nurse & begin health assessment (if necessary – I had my doctor send over my most recent physical, so there was no need for this)
  • Change into gown & slippers
  • Meet with anesthesiologist/physiologist
  • Have nerve block administered (all of my friends that have gotten their ACL repaired said this is a MUST)
  • Chat with Doctor before going under anesthesia
  • Diffuse Frankincense and a flu oil blend in the room.  If they are do not allow (mine did not), make a small spritzer with a few drops of each and 2-3 tablespoons of water and spay your bed and area with the mixture. This will help kill bacteria/germs during/after your surgery.
  • Wake up in recovery room – plan to stay for 1-1.5 hours
  • Pick up prescription for pain medicine
  • Figure out a way to get up the stairs to your apartment that is on the second floor
Arriving home after the surgery:
  • Set up Ice machine
  • Depending on whether or not you got the nerve block/you begin to experience pain, take your pain medicine
  • Apply Cypress and Basil to the area of surgery. This will increase blood flow and circulation to the area, aiding healing.  If there is any excessive bleeding, you can apply Geranium or Helichrysum instead.
  • (If you can’t get to the (surgery area) because of cast, bandage, etc., rub on the opposite arm, leg, knee, etc. and the (injured area) will receive 65% of the benefit. This is called Sympathetic Response. The body understands where the essential oil is needed and will send the recovering (surgery area) what’s needed).
  • Diffuse Frankincense and a flu oil blend in the room several times per day.  If you do not have a diffuser, make a small spritzer bottle with a few drops of each and 2-3 tablespoons of water and spay your bed and area with the mixture several times per day
  • As soon as is possible after surgery, start the AromaTouch technique again doing it at least twice over the next week or more. This can help balance your nervous system and reduce the physiological impact of surgery trauma.
The Days Following Surgery (Advice I received from friends who have already undergone ACL reconstruction):
  • Ice!
  • As soon as the nerve block wears off/you feel your leg, begin quad squeezes!
    • Flex your quad & hold for 5-10 seconds. Do 10-20 squeezes every 30 minutes (set a timer!)
  • While icing, put pillows under your calf/ankle. Gravity will help pull your knee straight
Questions to ask your surgeon before going under the knife:
  • What type of graft will I be getting?
    • Patellar, hamstring or cadaver – see the differences here: http://www.aclsurgery.us/patellar-vs-hamstring/ (My doctor recommended hamstring with a little cadaver, before I did any research. If I had done my research beforehand, I would have chosen the same thing, or just a hamstring graft. It’s ultimately up to you on what you want!)
  • What type of screws will be used? (mine used bio-composite interference screws – it depends on the doctors preference. I just wanted to know out of curiosity – you can do your own research on what you would prefer)
Did! I miss anything? Please feel free to comment and add anything 🙂 I hope this is helpful for those preparing for their ACL/knee surgery! Sources: PLEASE NOTE: The information I have provided is not intended to be used in place of professional medical advice. This is information that I have gathered on my own through a variety of sources, and if you decide to use/apply any of the ideas from my site, you are taking full responsibility for your actions. This information is not meant to diagnose or to treat any medical condition. Please consult with your primary care physician holistic doctor to diagnose/advise of any medical condition if you have any questions. I am not liable for any damages or negative consequences resulting from any action by any persons reading or following the information on this site.

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.

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