10 Dec 2012

Today is a lower intensity day.(Remember i said no OFF DAYS but i did not say everyday was 100% either. Small steps everyday is easier than running full out everyday until you drop.)

 Physio was this afternoon. So no gym time, that will be tomorrow.
Went down something like this:
1hr early for appt but on purpose so i can get my rehab exercises done before treatment.

Bike (with passive motion of R. Leg) 12 min

While i was over there my PT came over and explained what was going on today and asked how things were feeling.

Got on the mat and did the following:
Passive Knee bends 3 x 12
Quad sets with hold 1 x 10 /1 x 5 (took it easy on these because the PT explained we would be doing this today during treatment with the NEMs machine aka Muscle Stim Unit)
Leg Adduction (raises) 3 x 10
Glute Max Raise 3 x 10
Boat Pose 1 x 30 sec
Supermans 1 x 20 (alternating)
Hamstring Stretch 3 x 1 min each

Back on the Bike for another 12 min (for a total of 24 min!)

Then it was time for Physio:
5 min of Muscle stim enhanced Quad sets
PT stretched and moved my Knee Cap.

She then Explained, demonstrated and had me imitate the Quad stretch she wants me doing. (again pics soon)

Goodness for the day:
-scars from surgery are looking really good although the scar where my screw is poking out is going to have get worked frequently but without irritating. So a balance will have to be found.
-Patella is moving really well and there is no pain which is also a good thing.
-Bodyweight is 98 Kg actually down 2 Kg in the last month. (*see below why this is a good thing)
-Next week we start strength training. Which will mean new exercises and i should be allowed in the pool to swim around Christmas.
-9 more days of crutches and then it will be 2 weeks of Knee Brace.

Yeah give it 10 mths and i will be back to being like this. HA!



I came home and walked the dog (slowly) on one crutch for about 6 blocks (3 blocks out  then back). This is about 300 m. It was a good distance because my leg was getting tired and my meniscus was getting a little sore the last 20 m.

Tonight will be ice and some Stick rolling or foam rolling. Tomorrow will be back in the gym. TRX leg stuff on my good leg as well as some Delt /Bicep stuff.

*The Bodyweight thing: I read an article a few weeks back that said almost half (in the 40% range) of ACL failures during recovery occur in people that smoke (quit that yrs ago) or have gained 15 lbs or more. Both of these are in my control. 'nuff said.

Keep moving Forward