ACL Post-Surgery 10 Months

10 Months Post-Op Summary (11/13/2014)

  • Running about 2x a week on the treadmill
  • Circuit/tabata workouts 1-2 times a week – with HIIT – sprints on the treadmill, ab work, etc
  • heated workout classes
  • Yoga 1-3 times a week. Classes but also practicing at home
  • Trying to gain more flexibility in my knee to sit back – I can sit on my heels, but i can barely sit on my butt between my heels – the Virasana pose in yoga. I feel like after 10 months I would have been able to do this… anyone else still have trouble?

Virasana

  • I have not been running as long – between moving and the colder weather, I haven’t had the time or will to go run on a treadmill for long periods of time. I usually jump on the treadmill for 15-30 minutes, depending on how I feel. I know my cardio has definitely taken a hit, so I am working on building it back up.
  • Last month, I talked about Rolfing. So far, I have gone to 4 appointments and have seen a little bit of improvement:
    • easier to take deeper breaths
    • feel more balanced – when i walk, when I stand
    • legs felt lighter after the second session – not sure exactly what was done, but a lot of work on my lower legs. I feel like they have been really neglected, and now they are not so tight or knotty
    • IT band on left leg – feels stronger, doesn’t bother me except for the occasional meniscus issue

I am going for my fifth session (out of 10) this week, and am so excited. The fifth session works with the deep ab muscles, and is supposed to help with digestion as well. I will most likely be done with my 10 sessions by my next post, so hopefully I will have amazing results to share then 🙂

These past 2 months have been extremely stressful for me – emotionally, physically, mentally – but I somehow feel stronger than ever. I don’t worry so much about things, and my daily meditation practice has made things a lot more easier. I have a lot more time to workout nowadays since my commute to work has literally been cut in half, which has also made life less stressful… although, going through a breakup makes things about 10x harder to do, especially when you just want to lay in bed all day. However, I am thinking of getting my 200 hr yoga teacher training next year, so I know the training will be taking up a lot of my time then!

ALSO: I forgot to mention that I won a giveaway from willrun4pizza‘s blog! I have been wanting to try Nuun electrolyte tabs for a while, so I am so glad I got to try them 🙂 I got the tri-berry active tabs and the all-day grape raspberry. The active tabs had a type of fizzy/biting taste to it, which reminded me of drinking a soda. the all-day tabs had a vitamin-y smell to it, but tasted good! My only negative review would be the fake sugars and a few added ingredients like propylene glycol – are they really necessary??  I always forget to add the active tabs to my water when working out, but I like to add the all-day tab to my water at work. I feel like I drink too much water sometimes, and it really throws off my electrolyte balance. These tabs are awesome for helping with that! Has anyone else tried Nuun electrolyte tabs?

Nuun

ACL Post-Surgery 9 Months

9 Months Post-Op Summary (10/16/2014)

  • Running 2-10 miles a week
  • Circuit/tabata workouts 1-2 times a week – with HIIT – sprints on the treadmill, ab work, etc
  • Workout classes like barre and heated workout classes
  • Yoga 1-3 times a week. Classes but also practicing at home
  • Still a little swelling in my knee, it comes and goes. I can sit back a little more easily on my heels since last month
  • I have been running longer distances, usually 4-6.5 miles. I sometimes have to give myself a few days rest, as my knee (outside left) feels a little off/sore. This is an indicator that I need to strengthen my quad muscles more… meaning more squats!
  • Went to an orange theory HIIT class the other week, and my RIGHT knee started to hurt! I’ve been trying to build up more strength on the right side of my right leg – from my ankle to my hip – as there is some serious instability and weakness going on there. I have had soreness in my right knee/knee cap and all up and down my right leg for a while, and I am wondering what is really happening. I have never had knee pain like this before (in my good knee) – I couldn’t jump up or do a squat! This was after doing 30 minutes of sprint intervals on the treadmill (with an incline), so I am wondering if I just overdid it with my workouts.
  • I went to my first Rolfing session today! It is pricey (about $120-$130/session) and painful, but I have heard that it works wonders for athletes (or anyone in general!). You do a series of 10 sessions to re-align the body. I was evaluated standing up: my hips are tilted, my entire left side of my body is slumped lower than my right, my entire torso is tilted/shifted, and my right leg/knee is over-compensating. For my first session, my neck, lungs, shoulders, arms, hips and lower back were worked on. The only way to describe how it felt is that my skin felt like it was being stretched! I could feel the crystals being broken up under my skin, and it HURT. However, only a few hours after my appointment I feel like I have more space to breathe in my lungs (I have always had trouble taking deep breaths). I was told I might feel tired for the next day or so, and to drink lots of water, as the tissue/fascia is opened up, so more fluid is able to flow through. Below is a description of rolfing – has anyone ever tried? If so, what were your results?
    • Wikepedia describes Rolfing as “…an alternative medical treatment marketed by the Rolf Institute of Structural Integration (RISI). The Institute states that Rolfing is a “holistic system of soft tissue manipulation and movement education that organize(s) the whole body in gravity.” Rolfing is essentially identical to Structural Integration, whereby a forceful technique is used in an attempt to re-position tissues under the skin.
    • “Rolfing is typically performed in a progression of 10 sessions, sometimes called “the recipe,” which is claimed to provide a systematic approach to address goals for the theorized alignment and movement of various body areas. The purported purpose is to educate the body to have better alignment within gravity. Rolfers manipulate the body to move the fascia until they believe it is operating in conjunction with the muscles in a more optimal relationship. In addition to physical manipulation of tissue, Rolfing uses a combination of active and passive movement retraining.”
    • “Skeletal muscles often work in opposing pairs called the “agonist” and the “antagonist”, the one contracting while the other relaxes. Rolf theorized that “bound up”fascia (connective tissues) often restrict opposing muscles from functioning in concert. She aimed to separate the fibers of bound up fasciae manually to loosen them and allow effective movement. She claimed to have found an association between pent-up emotions and tension in muscles. This claim of a muscular/emotional connection is not supported by scientific studies.”
    • Benefits of rolfing: “Rolfing Structural Integration has the ability to dramatically alter a person’s posture and structure. Rolfing SI can potentialy resolve discomfort, release tension and alleviate pain. Rolfing SI aims to restore flexibility, revitalize your energy and leave you feeling more comfortable in your body. The genius of the work rests on Dr. Rolf’s insight that the body is more at ease and functions most effectively when its structure is balanced in gravity. Athletes, dancers, children, business professionals, and people from all walks of life have benefited from Rolfing SI. People seek Rolfing SI as a way to ease pain and chronic stress, and improve performance in their professional and daily activities.”

I am seriously so.excited. for how I am already feeling after only 1 session! Back tightness, sinus issues, IT band tightness, lower back issues, breathing restriction, knee problems… I am hoping a lot of these issues are resolved after my 10 sessions.

So 9 months – not feeling much difference from 7 or 8 months… maybe a little more confidence, and not thinking about my knee so much. And my knee flexibility – never thought I would be doing a scorpion in handstand like this EVER! The human body’s ability to heal after surgery continues to surprise me everyday.

scorpion

Also – I ran my first race last month – 4 miles! Normally, I would have run at a 7:45/8 minute pace… however, I ran at an 8:40 pace. The course was awesome, but I was not feeling good. About 1.5 miles in I was ready to be done! I feel like I have really grown to dislike running because my pace times are not very good. I have to be patient with myself and realize that it will take time to get back to where I was! Besides, I am enjoying yoga and my heated fitness classes way more than running every day 🙂

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