ACL Post-Surgery 7 Months
7 Months! This is a huge milestone for anyone who has undergone ACL surgery: No more visits to my surgeon, no more physical therapy & release to sports. That’s right – No more Physical Therapy!! I could have stopped a month ago, but I felt like I needed a few more sessions to feel confident enough to be on my own. My last appointment was bittersweet – I really grew to love working with all of my physical therapists, but they rehabilitated me to a point where they could no longer help. Now I am free! I have been going to boxing, running longer distances, more yoga and tennis. My knee is feeling great – not 100%, but getting better everyday.
I look back and can’t believe it has already been 7 months. I have worked so hard to get back into shape, and have finally gotten to a point where almost all of my strength has come back. I look back at my first post and all the research I did to prepare for this recovery – a lot of expectations, fears, but always positive. The journey to recovery was a learning experience for me, and I do not regret having the surgery at all. Time goes by very quickly, and by staying positive, it makes the road seem not so bumpy.
7 Months Post-Op Summary
- Running 2-5 miles 1-2 times a week
- Icing and/or applying oils to my knee at least 1x a day
- NO MORE PHYSICAL THERAPY!
- Still a little swelling in my knee, it comes and goes. I am doing a whole30 – 30 days of strict paleo – to see if what I am eating is causing any inflammation. Right now I am on day 18 and do not notice much of a difference.
- Went to a few boxing classes – no issues! I didn’t do any kicking, but I was very aware/careful of pivoting my knee when punching the bag
- Did Stand-Up-Paddleboard Yoga this past weekend – I think I have found my new favorite activity!! (I’m the blonde in front)
- Elliptical at the beginning of my workouts to warm up, 4 minutes
- Run half mile on treadmill @ 7-9.5 speed
- Bosu ball jumps – like this, but only bouncing on one leg. Then I turn around and do the other side (bosu ball is against the wall). 10-15x each leg, 2-3 sets
- One-legged jumps over hurdles – kind of like this – but, with a half turn in the air. There are 4 hurdles – Jump over 3 hurdles, turn back and repeat. 2-4 rounds
- One-legged ladder work like this and this and this. Complete down and back.
- One-legged jumps onto a box – 10x, 2 rounds
- One-legged jumps off of a box – 10x, 2 rounds
- One-legged jumps off of a box, with a half-turn in the air. repeat on each leg, 10x, 2 rounds
- 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
- 2 markers set up on ground – 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, 2-4 times
- Played Tennis with my PT – it felt great! He threw the ball to me, and I hit it back. Sometimes he would catch it, or it would just rebound off the back wall.
- Stretching after every workout
- Yoga – everyday for at least 5 minutes
- Running on treadmill or outside for 10-50 minutes 2-3x a week
- Beginning to do HIIT on the treadmill again – jog for 10 minutes, then sprint for 30 seconds, jump off for 30 seconds, repeat for 10 minutes.
So what’s next? a 4 miler in a few weeks… a Half marathon in January… and my 200 hour yoga teacher training after that. I am a very curious person & love being active, so I will always be pushing myself and always, always learning.
I will be updating my ACL progress every month now instead of every week, since most of my major healing has taken place. Most likely the posts will be shorter, and will continue to post until at least my 1.5 year mark. I really hope that my blog been helpful for anyone undergoing ACL surgery, and am so thankful for those who have supported me through my recovery! Below is a picture I took of my favorite flower – a Sunflower – to remind everyone to always be positive, always look for the beauty in all situations and never forget be the bright & shining being that you truly are, deep down <3