ACL Post-Surgery 15 weeks
15 weeks Post-Op Summary
- Can run in less than 1week! May 29th, to be exact 🙂
- Still going to PT every other week until I run! I have been doing PT/Yoga/workouts 3-5 times a week, so no need to go in.
- Knee feels about 90%… Seriously. When I say “back to normal,” I mean I am walking without pain, my workouts feel easy and I am able to straighten/lock out my left knee (my right knee is hyper-extended, so this is “normal” for ME).
- When bending up/down my knee still “catches” every once in a while – I assume this is just from the last swelling
- knee usually feels stiff in the morning – its hard to get my heel to my butt, but after some stretching/yoga, I can sit on my heels.
- Lots of handstands and Yoga going down at my house… Everything gets easier week by week!
- I did a hip-hop class at work yesterday.. it was great cardio and a lot of fun! My knee did lock out which was really uncomfortable, but I was fine the next day
- Elliptical at the beginning of my workouts, 15-25 minutes
- Balancing on BOSU ball, ball side up on injured leg – bring other leg as far out in front, to the side, and diagonally behind you. 2-3 x 10
- Lunges w/twist to side – lunging forward on a bosu ball w/ 6 lb ball – 2 sets of 30
- Monster walks to the back/side (stand looking forward with a slight squat, side step left leg & to the back – so stepping not to the side or to the back, but in between) – 10 each side, 2x
- Holding onto bands on wall, squat on one leg then back up – 3×10
- Side-lunges while holding onto TRX band – 3 sets of 10
- On injured (left) knee – holding 10 lb weight in right hand – lean forward, balancing on injured knee w/weight hanging down (think warrior 3 position) – 2 sets of 10 on each side
- Lay on ground – put both feet up on an exercise ball. Bridge hips up & pull feet towards body – 3 sets of 15
- Step up onto a platform (with bad leg) while holding a weighted ball (6 lbs). Bring up, then slowly come down. 1 set of 15
- BOSU ball, ball side down – squats w/ 6lb ball – bring down to one side & swing slowly up across body over shoulder. 1 set of 20
- Crunches on Ball – 3×100
- With 6lb ball, lay on back, with arms over head. Crunch all the way up, keeping ball over head. do 20 times, then immediately after do 100 russian twists. Rest 30 seconds, repeat, but 15 crunch-ups & 75 russian twists. Rest 30 seconds, repeat, but 10 crunch-ups & 50 russian twists.
- Workout at gym 1-2 times a week, doing PT exercises above
- Stretching after every workout
- Bikram Yoga/Yoga (1x a week, if I can find time)
- Workout classes! Did a hip-hop class at work the other day – so much fun! Great to mix up my workouts 🙂
I have been practicing my handstands and doing yoga at home almost every night, sometimes in the morning. I love it! I feel like I am stronger and more flexible than I was before my surgery. With my knee feeling almost 100% back to normal now, I am still being careful. However, my flexion is getting better every time at yoga. I am even doing back bends again!
I am itching to start running again… less than one week! I do a little jogging/running for a few seconds from time to time, and I have no issues. I cant wait! Below is a t-shirt I should probably get to celebrate running next week – my 2 favorite things – sloths and napping.