Presence

This past week, I  flew out to Costa Rica on an adventure. I went to School of the World in Jaco, a place where you can be productive while on vacation. I decided to take spanish lessons and yoga classes, 2 of my top interests at the moment. I went, thinking I was going to improve my spanish and maybe deepen my yoga practice; however, what I got out of this trip was something I never expected.  I learned to slow down, for the first time in my life. I met people who had such a sense of adventure, a joy for life. And it touched a very deep part of me that I have not been faithful to, a part that has been buried deep for so long. Hearing others stories of travel, seeing their dreams, their desires, learning their reason for travel, their life stories… it was beautiful. So many people coming from all over the world to one place, all for the same reason – to experience. To experience adventure,  the beauty and love of other countries, a change in their lives… And it opened my eyes to the present. To allow myself to slow down, to not always rush around.

I have always listened to that voice, urging me to rush, to not stop and be in the moment. And there is that other voice, that always tells me to slow down. to be patient. to relax. and that loud voice of anxiousness has always, always won. Always afraid to let go, to let that silence overcome me. To sit still for 2 seconds, afraid of what thoughts might come crashing in. Afraid of that space, the space that allows one to be present and enjoy life. But not anymore. I have felt this shift happening within me the past few weeks; that gut feeling that things are changing, that I am changing. I am feeling more at peace, allowing myself to enjoy things I would always brush off and not care about. And that loud voice, telling me to always be on the go… it is scared. it is scared that it won’t be listened to anymore, lost in the silence it so greatly fears. And I am embracing it, slowly, cautiously catching glimpses of the peace that comes with just being.

As I lay on my yoga mat tonight in Shavasana, concentrating on my Ujjayi Breath, I chant the mantra **”I choose to enjoy this present moment. I choose to enjoy this present moment.” Hearing the breath come in and out of my nose, through my throat… Letting go of all tension in my face, my arms, my legs, I feel the energy running through my body. I am aware of the sounds around me, yet  am somehow stepping out of my mind, aware of myself, my thoughts and how my body feels. And I realize, that I am present. It is so peaceful, yet so startling – I knew that this is how every person should feel – beautiful, at peace, an overwhelming feeling of love. It was just a quick glimpse in a short time, but it brought me such joy. It was like something shifted in me – I let go of having to be in control of every move and thought, focusing only on the sensation of my body and the sounds around me. I just WAS. I wasn’t a body, I wasn’t my thoughts… I was everything, and I was all around. I didn’t want to stop being in that moment – it was so refreshing, so new, so relaxing. Like taking a hot shower after a long day, or taking off your shoes after being on your feet all day. Relief. Something your body welcomes, that calm, that release of stress – it craves it, never wanting that feeling to go away.

Being present is hard. It is like learning a new way to live, a new way to breathe, a new way to run… learning a new language, to excel at a sport, to improve your posture. It will take time, but practice will make you better. Just sticking with it, and knowing that at your core being, you are love and joy. You are here, but are just bogged down with the thoughts of everyday life. So slow down. Focus on your breath. Develop a mantra. Take a few seconds to be aware of the present moment in the middle of your day.

You never know when your last moment on earth will be, so will it really matter if you are a few minutes late? Will it matter if that car cut you off? And does it make sense to worry about things that will most likely never happen? No, not really. Most everything can wait. And if you don’t know, just like anyone else on this earth does not know when their time is up, you might as well be enjoying the present moment while you are here. So take a longer detour, enjoy things you would normally pass by, be a few minutes late to work. Be here. Be aware. Others will pick up on your presence – and in the words of Marianne Williamson, “…as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Marianne Williamson

**I choose to enjoy this present moment mantra comes from the book of meditations, Expand this Moment, by John Selby. It is a simple meditation that you can say at any time in the day to bring you centered and back to the present moment (kind of like a coffee break for the mind :))

–  “I choose” – enables you to assume control over your own mind

– “to enjoy” – specifies where you aim your attention – at enjoyment

– “this moment” – aims your attention at the immediate sensory events happening inside and around you right now

ACL Post-Surgery 6 Months

6 Months Post-Op Summary

  • Ran 4 miles the other day, longest run yet!
  • Icing and/or applying oils to my knee at least 1x a day
  • Tapering my physical therapy appointments from 1x a week… to maybe 1x a month!
  • Behind my knee, there is this really weird feeling. I first noticed it last week – its when I am putting some weight on my new acl leg, bending it then straightening it – it sort of feels like the ligament or muscle is getting stuck over something. It doesn’t hurt, but you can feel it when touching behind the knee. My PT said to give it time, it will eventually go away. Has this happened to anyone else?
  • A lot of pivot/cutting work done in PT. This is helping my confidence in running, stopping, pivoting without thinking. A lot of quick, short movements. I am exhausted and soaked in sweat after every PT appointment, its great! I am feeling very confident with my movements, and less afraid my knee will give out on me.
  • Still a little swelling in my knee, it comes and goes. I can sit back on my heels, but only a little further than that – think Fixed Firm Pose, or Supta-Vajrasana (see picture below – no, it is not me!). I can attempt to go into this pose, but my left knee just doesn’t have the flexibility like my right knee yet.
Fixed Firm Pose

Fixed Firm Pose

PT Exercises/Workouts (new exercises bolded)

  • Elliptical at the beginning of my workouts to warm up, 5 minutes
  • Run 1/2 mile on treadmill for – 7-8 speed
  • One-legged ladder work like this and this and this. Complete down and back
  • TRX band – side jumps: stand on left leg, jump to left of left leg onto right foot, at an angle. Jump back. Repeat on right side. 5 each side, 2 sets
  • TRX band – one-legged squat jumps, alternating between hopping on right and left leg –10, 2 sets
  • TRX band – one-legged squat jumps to the side – 10, 2 sets
  • Agility work: shuffle around 5 cones, run to first cone directly in front of cones. Stop & pivot diagonally across court, then do 1 legged jumps over raised markers set up on the ground. Run to another cone directly in front of markers – stope & pivot, running back to the original 5 cones. Repeat 2x – 4 set of 2
  • 4 markers set up on ground – stand in middle – jump up on a high box (think box jumps) into a squat, then jump down into a squat. PT calls out color of marker, and I run forward to the marker, then back to middle – about 2-3 minute each time, 3-4 times
  • Standing in middle of court, 2 PTs are in front and behind me, holding colored rings. First PT throws colored ring super high into the air, and I run to catch it. As soon as I catch it, then other PT throws the next ring into the air, and I have to run to catch that ring. This was great for running, stopping, cutting, pivoting without really thinking. If I know where I am going, I over think the next move, placement of knee, extc. This helps with being more in the moment, more natural sports-related movements as if I was playing basketball, soccer, etc. Repeat 3
  • Stretching after every workout
  • Yoga – everyday for at least 5 minutes
  • Running on treadmill or outside for 10-30 minutes 2-3x a week

After a week of yoga, day-long hikes, lots of walking to the beach while in Costa Rica last week, I definitely got in my fair share of workouts. I honestly wish I had tried out surfing – I think my knee could have handled it! Next time I am at the ocean, I will give it a go 🙂

Costa Rica

At Manuel Antonio National Park in Costa Rica

I am excited for my upcoming 4-miler… although I am running around a 9 minute pace, it gives me a challenge that I both love and hate – pushing myself to be faster! I definitely have a love/hate relationship with running. Since I am 6 months post op, I am excited to start more exercises/sports: tennis, TRX, kickboxing… What sport was the best to come back to (or most satisfying) for everyone following an ACL tear?

ACL Post-Surgery 5 1/2 Months

5 1/2 Months Post-Op Summary

  • I ran my first 5k!! I have really been struggling with cardio, but I had no issues running a 5k at less than a 8:30/minute pace the other night… and my knee did not swell or bother me that night or the next day. Words cannot express how happy I am to have run that far – barely making it to 1 mile since my surgery was really starting to stress me out, thinking I wouldn’t be prepared for my next race – a 4 miler!
  • A few days later I ran another 3 miles, but my legs felt like BRICKS. However, my cardio felt great! Just an off day 🙂
  • Doing more strength work/ 1-legged jumping in PT
  • Icing and/or applying oils to my knee at least 1x a day
  • My PT said that when I get back, I might not need to go to PT every week. 6 months is usually the time when ACL patients get released from PT! I said I would go a few times and play it by ear, as I haven’t done as much pivoting/cutting work as I would like. I want to go more as a mental workout, so I can gain more confidence getting back into sports like basketball, tennis, kickboxing, etc.
  • Scars are beginning to lighten up!

PT Exercises/Workouts (new exercises bolded)

  • Elliptical at the beginning of my workouts to warm up, 5 minutes
  • Run 1 mile on treadmill for – 6.7-8 speed
  • Jumping onto a box, then stepping off box onto one foot and balancing – 6 times, 2-3 rounds (this helps the PT to see if my knee is caving inward versus staying strong and over my ankle)
  • Box jumps – jump up onto middle of box, then jump into a squat, immediately jumping up again and landing on one leg (balancing for a few seconds) 6x, 2-3 sets
  • A LOT of One-legged ladder work like this and this and this. The most tiring one was: jump forward 2 squares, then jump back 1 square (one-legged). Go up and down ladder once. Complete 2x
  • TRX band – squat jumps – 10, 3 sets
  • TRX band – one-legged squat jumps, alternating between hopping on right and left leg – 10, 3 sets
  • TRX band – one-legged squat jumps on left leg only – 8, 2 sets
  • 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 3 times
  • 4 markers set up on ground – stand in middle – PT calls out color of marker, and I run either forward or backwards to the marker, then back to middle – about 1 minute each time, 3 times
  • Foot work on aerobics stepper – toe taps with feet close to each other, then toe taps with feet wider. 40 times, 2X
  • One-legged jump over line, forward and back, 40 times – 2x
  • One-legged jump over line, side to side, 40 times – 2x
  • Stretching after every workout
  • Yoga – everyday for at least 5 minutes
  • Running on treadmill or outside for 10-25 minutes 2-3x a week

Ladder

Ladder Drills

Next Week will be a week off from blogging about my ACL, since I will be in Costa Rica! Next time you will hear from me will be a 6 month update 🙂 Have a great week everyone!

 

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.

ACL Post-Surgery 21 Weeks

5 Months + 1 week Post-Op Summary

  • I started cutting exercises in PT!
  • I jumped on a (mini) trampoline! The reason I am so excited is because this is where my knee buckled under me – and since I am missing part of my meniscus, I feel like my stability isn’t very good, and I am afraid of the same thing happening to me again (and the PAIN!). I need to mentally get over this fear and trust that my body is strong and healed and can support me 🙂
  • My kneecap pops out, like there is a tight muscle over the top of my knee that needs to be stretched. However, I have been stretching out my quad more, and the issue is pretty much gone
  • Icing and/or applying oils to my knee at least 1x a day
  • Running and Yoga are my main work outs!
  • Lots of squats in PT! I notice a little dull pain under my knee cap, but I attribute that to my leg just not  used to all of the new exercises. Continuing to build up quad strength will help!

PT Exercises/Workouts (new exercises bolded)

  • Elliptical at the beginning of my workouts to warm up, 5 minutes
  • Run on treadmill for 10-20 minutes – 6-7.5 speed
  • Jumping exercises to warm-up – jump side to side, front to back, diagonally across a line
  • Long jump-squat and hold – down and back across gym, 2x
  • Stepping off a box onto one foot and balancing – 10 times, 2-3 rounds (this helps the PT to see if my knee is caving inward versus staying strong and over my ankle)
  • box jumps – big jump up onto middle of box, then jump into a squat and hold for a few seconds. 5x, 2-3 sets
  • TRX band – squat jumps – 15, 1-2 sets
  • TRX band – one-legged squat jumps, alternating betwen hopping on right and left leg – 10, 2-3 sets
  • TRX band – one-legged squat jumps on left leg only – 5, 2-3 sets
  • 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
  • 4 markers set up on ground – stand in middle – PT calls out color of marker, and I run either forward or backwards to the marker, then back to middle – about 1 minute each time, 2-3 times
  • Foot work on aerobics stepper – toe taps with feet close to each other, then toe taps with feet wider. 40 seconds, 2X
  • Cutting work: “Suicides” across court – run to spot, then stop with left leg and push off with post surgery leg. Run back, repeat to a farther point. Run back, then run to other side of court. repeat 3-4x
  • Cutting work: Cones are set up in zig-zag cadence. Run to first cone, and land on one leg, like I am stopping myself. Push off leg and run to next cone and repeat until making it through all of the cones. Repeat same motions back to my starting point across the cones. Repeat 3-4 times
  • Cutting work: 5-6 different colored markers are set up on the court, randomly placed. I run around the markers and my PT calls out a color. I immediately change directions and go to the colored marker, stopping myself with one leg. Then I continue running until my PT calls out another color. Rest and repeat however many times your PT feels like torturing you 🙂
  • Stretching after every workout
  • Yoga – everyday for at least 5 minutes
  • Running on treadmill or outside for 10-25 minutes 2-4x a week

cut

Example of Cutting

cut2

Example of cutting – foot planted to side in ground and putting all weight into that planted foot, then pushing off foot

I leave for Costa Rica in 1 week! I will be doing Yoga, learning Spanish and possibly surfing! Has anyone surfed post-acl surgery? If so, how long did you wait to get back to the sport? My surgeon said it probably wouldn’t be the best idea to surf, but I am just playing it by ear. I am up for any adventure that comes my way 🙂

Also –  I have honestly really been struggling with running – not that my legs are not strong enough or I get tired – I just can’t breathe! I struggle with getting to a mile! And sometimes, ladies, I don’t know if any of you have experienced this, but I get cramps – like a combination of lady cramps + food poisoning is hitting my intestines – about 5-10 minutes into running. (and its not even that time of the month :() On Monday I had to stop it was so bad. When this happens, I usually lay on the ground for about 5-10 minutes till the cramps go away. I read somewhere that this isn’t uncommon – some say it is related to endometriosis, others blame it on a tilted uterus and some on ibs. I used to only get it maybe once a month before my surgery when running, but now its pretty much every time I run now. It is hard to build up endurance and train when I can’t even move from pain! Has anyone every experienced this?? I would be interested to hear if anyone has had success with finding out the root issue that causes this!

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.

ACL Post-Surgery 5 months

5 months! 5 months! I never really had any expectations as to where I would be right now, but I guess I would say my recovery is coming along pretty great! Less pain in the knee, more agility moves in PT and more running. I am so grateful to be where I am at in my recovery, so any progress is good news 🙂 Summary is below!

5 Months Post-Op Summary

  • I am running 1-2 miles 2-4 times a week on the treadmill and outside. I tried to run 2 miles straight the other day (when i was sick), and I had to stop and walk at 1.5 miles for 1-2 minutes. My stomach had cramped up so bad and I couldn’t breathe. I keep telling myself baby steps!
  • There is some clicking/cracking on the left side of my knee, but I don’t notice it as much any more. Also, my kneecap pops out, like there is a tight muscle over the top of my knee that needs to be stretched. Doesn’t hurt, just a little uncomfortable
  • Icing and/or applying oils to my knee at least 1x a day
  • Lots of handstands! Working on my straddle press right now – and signed up for a handstand class with patrick beach in august (he is coming to Thank Yoga in Columbus!!!)

PT Exercises/Workouts (new exercises bolded)

  • Elliptical at the beginning of my workouts to warm up, 5 minutes
  • Run on treadmill for 10-20 minutes – 6-7.5 speed
  • Jump over small object and land in a small squat – repeat down the line 4 x
  • Long jump-squat and hold – down and back across gym, 2x
  • Small jumps up facing wall, trying to touch farther up wall – 10x, then jumping from a smaller squat 10x, then jumping from a deeper squat 10x – complete 2x
  • Stepping off a box onto one foot and balancing – 10 times, 2-3 rounds (this helps the PT to see if my knee is caving inward versus staying strong and over my knee)
  • box jumps – big jump up onto middle of box, then jump into a squat and hold for a few seconds. 5x, 2-3 sets
  • TRX band – squat jumps – 10, 2-3 sets
  • TRX band – one-legged squat jumps – 10, 2-3 sets
  • Stretching after every workout
  • Yoga(1-2x a week, if I can find time)
  • Running on treadmill or outside for 10-25 minutes 2-4x a week

Box Jumps ACL

Box Jumps

one legged trx squat jumps

One-Legged TRX Squat – with a jump!

TRX-Jump-Squat

Jump-Squats with a TRX band

Sweaty Sloth

This is how I look after my PT sessions – soaked in sweat! I look like a Sweaty Sloth.

Does anyone else feel like time has sped up this summer? Or that the weeks are just flying by? I can’t believe it has been 5 months since my surgery… and its almost July! I wish it were warm year-round in Ohio. Fortunately, I will be making my way down to Costa Rica in 2.5 weeks + I am planning a vacation with my cousins in FL later this year (HELLO HARRY POTTER WORLD). Even with surgery this year, I would say this year has been pretty awesome. Lots of learning, growth and traveling. I guess getting older isn’t so bad 🙂

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.

Subscribe

Subscribe

Sign up for the latest updates on workshops, yoga classes, and blog posts!

You have Successfully Subscribed!

Pin It on Pinterest