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
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 🙂
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?
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 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.
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
Example of Cutting
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.
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
One-Legged TRX Squat – with a jump!
Jump-Squats with a TRX band
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.
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
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.
For more information on starting out as a new yoga teacher, learning cues for poses, how to put together classes, and tips for teaching classes, check outA Simple Guide For New Yoga Teachers!
