31 May 2016 - don't envy my tan...

"Don't rush the front end of rehab." -Jim Wendler

28 May

Progressed to standing rehab exercises today. I was allowed to start yesterday but did not feel my swelling was minimized quite enough. My endurance while being out of bed is still limited to 10-20 min. So i get up, go out to the deck (sunshine is much better for Rehab Exercises).

They Consist of the following:
Leg Curl

Stiffness in lower quad /IT band is restricting this a little. 

Calf Raise 

As my hips loosen up i will have full extension no problem.

Leg Raise

Start /Finish

Not allowed to go past 90deg, Not able to get there just yet anyhow.(29May)

SQUATS (Okay only to 30-40% ROM. It is still a new beginning)

Taken 29 May, this is "deep" for me. It feels even which is a great feeling. 

Side Leg Raise

Start /Finish

Mid Point

I am still doing the following exercises laying flat on my back:
Leg Slide, Side Leg Slide,Toe point and Flex,Quad Flex,Glute Flex,
Raised Leg Ext (pics in previous post)

Finally from a seated position (maintaining a solid upright posture)
Leg Extension

Every exercise i have been instructed to do 3 sets of 10 reps daily. I do what my endurance allows me to do each day. If I can sets of 5 then 5 it is. If sets of 10 then 10 it is. As endurance builds I will increase the daily totals from 30 and move it up. The goal is slow controlled reps with a focus on rebuild my movement patterns.



29 May

Misc Thoughts & Notes:
-Speaking of patterns as my confidence grows with the crutches I am concentrating on walking tall, upright and controlled. I also make sure to measure my steps to rebuild an even walking pattern.
-if you have a choice go with a commode over a seat raiser. Also if you are male get a pee bottle or grab the one from the hospital like i did. Makes life easier.
-My daily ablutions are already becoming quicker as I figure out the routine.
- I face my biggest nightmare scenario to date, I dropped my reacher device on the floor. I used my crutches to pick it up. Now if I drop my crutches and reacher on the floor I just hope i am close to seat or bed. At that point i am still FUBAR'd.
-Swelling and discomfort are at a low. So now is the time where i constantly remind myself to grab my crutches before everything I do. In my opinion this is the most dangerous time post op, the transition from barely functioning humanoid to semi-functioning human
-the Quad /IT tightness I am sure is related to my glutes still relearning to fire. The surgery shut them off on my left side almost entirely. So i am doing the glute contractions a little more than prescribed until things feel like they are contracting properly.

30 May 

More rehab because well, that is all i can really do right now.
Swelling in my hip is down to the hip /pelvis specifically. Knee ROM is still a little restricted because of the tight IT Band. So over all things are steaming ahead like a slow locomotive. I am happy with this. If it is anything like my knee it will be a few more weeks for this intra-joint swelling to dissipate. 2 more days until the staples come out and then i will be counting the days until I can get in a pool or maybe a river since i do live on the St Lawrence.

31 May

-Learned the hard way i still need to take an Extra Strength Tylenol at bedtime. It seems after being stationary for a few hours while asleep my IT band gets super pissed and gets achy. During the day not a big deal, movement and ice takes care of it.
-Second day hanging out alone since my dad went home. The girl is off to work at 7 am everyday. I will live. Moving around the kitchen is not efficient right now, in a few short days i will find better ways of doing things and my mobility will come back at the same time.
-Swelling is way down. Isolated to my hip and knee. The knee is due to the irritation caused by the tight IT band or maybe because my leg was smashed around in surgery. Anyhow it is improving. Even the rehab exercises feel easier today.
-Phone call session with the demon hunter today. Just a check in. Every 10-12 days until I can see her regularly again.
-I really want these staples out now. 2 more days.
-progress equals happiness. at some point i stopped growing. that is where my depression and low levels came from.

Keep Moving Forward, Keep Getting Strong(er)