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 🙂

Improve your range of motion, increase your strength, and feel more confident post-surgery with a 2 month yoga progression plan.