10 golden rules of ACL rehab

I love the article “10 Golden Rules of ACL Rehab” by “Yes Knee Can.” It reminded me that I need to keep up with exercises to make the knee stronger. I’m not very good at this. I’ve actually been neglecting it too much lately.

I’ve copied the first 5 mentioned rules here, but if you want the complete list which I totally recommend that you read, please check out the original post here.

10. “Do something every day.”

Whether it’s leg lifts, clams, stretches or intense cardio, it’s important to do something towards progressing your recovery every day. We all don’t have all the time in the world, but we have to do what we can to make recovery a priority. No matter how small the #of reps. It’s better than nothing.

9. “Invest in good running shoes.”

If you have a good pair, you know they make a world of a difference. Have your PT evaluate your gait and help you determine if you need running shoes for stability or motion control.

8. “The hamstrings are most important for stability.”

Make them strong–really strong. They will help compensate for a less-than-optimal knee.

7. “Don’t let your knees go over your toes!”

No matter what the lunge, stretch or squat may be, it’s important to keep yourself aligned to prevent injury and pain!

6. “Work your core.”

Same thing with the hamstrings, you gotta work your core to keep you stable and strong and prevent any other injuries.

Aren’t you inspired yet?! I am!

For the next 5 rules, read the complete post here.

snorkeling with turtles at 7 months post-op

I wasn’t sure if my knee was up to it and was very nervous. But … I did it!

Was in Playa Del Carmen last week and went out on a snorkeling excursion. It was magical! We swam with turtles in a beautiful quiet natural lagoon (picture above).

I was scared my bad knee wouldn’t be able to handle the swimming in the ocean (first time since the surgery), but was pleasantly surprised that it could. Slowly but surely!

Though after about 30 minutes, my left leg got tired and my left foot started to cramp up a bit. It wasn’t because of the knee though, I think I tied the flippers on too tightly!

snow shoveler i am

We got hit with two snow storms of the century here this past week!

And I’m proud to say I took a shovel and went out there to dig up some serious snow. The knee held up quite well.

I’m about 7 months post-op now.

How’s everyone doing?!

happy 2010

Hi everyone!

I can’t believe it’s 2010 and that it’s been 6 months since my surgery. The knee is not back to 100% normal yet. It’s probably around 40% though, which is not bad considering. I went on a trip to Tampa last December to watch the NCAA Women’s Volleyball Championship and had absolutely no problem with the knee during traveling. Yay!

My New Year’s resolution is … to work out daily and get back into shape so I can play volleyball by the end of the year. It’s harder to be consistent with the work-outs at home for me. Sometimes, I miss going to PT where someone is monitoring me and making sure that I do all the exercises – or else!

Hope everyone’s doing well! Let me know how things are on your end!

ACL surgery recovery: 3-month post-op

Just came back from my first vacation since the knee injury and surgery! We went on our annual fall trip to New England, leaf peeping. I did an easy hike (on paved road) on Mount Greylock, the highest mountain top in Massachusetts (3,491 feet in elevation). The view was breathtaking. This picture was taken when we were almost at the top. And no, I didn’t hike up this mountain (I’m not crazy!). We drove up in my trusty Civic!

A few weeks ago (before the trip), my PT told me I could stop going to her PT sessions. She said my knee’s motions are all back and I didn’t really need her any more. I now work out at home with weights and instead of walking on the treadmill, I go for real walks around the neighborhood. When the weather is not cooperating for outdoor walks, I stroll the malls (great excuse to go shopping). Anne (my PT) also said I can start jogging whenever I’m ready. She said to alternate some running with a lot of walking so I won’t tire the knee out too much. But I don’t think the knee is in running shape just yet.

I keep telling my friends how lucky I am to have my knee partly back. I can walk around now. It used to be as loose as a rag doll’s.

PS – Btw, allograft is definitely the right choice for me. I’m happy with the recovery so far. Everthing’s humming on schedule. With the knee, it’s just a matter of time (a year) before it’s 100% good again.

tape burns

Remember those two mysterious wounds I came away from the surgery with? Finally today, I found out what they are. A lovely retired nurse told me they are tape burns. I must have been allergic to the tape bandages the hospital was using for my leg during the surgery. It’s been over a month and the wounds are not healing fast enough. The lady told me to put Neosporin on it at night after a shower, then put gauze over it and wrap everything up with ace bandage. I’m so relieved to have an answer and a treatment plan.

Can’t believe the surgeons/doctors never told me this. Were they afraid of a law suit? I can’t think of any other reason.

With Anne’s help (my therapist), I now can walk up and down the stairs with one leg at a time, aka the normal way! I can even carry a light load while climbing or descending. That means … laundry is back on my to-do list again!

no more crutches

Yes! That’s right! My therapist told me to throw the crutches away last Monday!

Sorry I’ve not been posted much these past few weeks. Things have been busy on the work / home front lately, but I’m happy to report that at about a month post-op (my surgery was on July 30), I’m now able to walk around inside and outside crutch-free. The knee is still stiff, but when last checked (this past Monday) my bend was at 130 degrees. My goal is 140 degrees, so … almost there! I’m no longer taking any pain killers. Yay! When the knee feels sore, I just take a couple of regular Motrins (200g).

Still doing PT twice a week at the center, and twice a day every day. I can go upstairs normally, but going down I still need to do one step at a time. I’m quite happy with the progress though. Never thought I could be crutch-free at one month post-op, but I am (with a slight limp for now). It feels liberating!

Btw, on the stationary bike at Level 2, I can paddle pretty fast. What a difference from that first bike ride a few weeks ago. If you are going through the growing pain period of up to 1-week post-op, hang in there. The end of the tunnel is not that far off!

And last but not least, thank you Katherine for gently reminding me to post. You’re always my inspiration to get better soon and fast!

Happy healing everyone!

another update from katherine at 4-week post-op

whale watching in Santa Barbara, California

I’m 3-weeks post-op today and am feeling great. Still walking with one crutch but every day I wake up, I feel a little better than the day before. I can walk down every aisle in Harris Teeter now, leisurely. Now, that’s a huge accomplishment for me compared to the last time I was there (on a scooter).

Once again, I’m copying and pasting below another update from Katherine who is now in her 4th week post-op. (The update is from The ACL Repair Blog.) Katherine is one of my big inspirations to get this knee back into shape fast!

Author: Katherine

I’m 4 weeks post op today.  I’m trying to remember 1990 and if this surgery really has been so much easier than the Patella graft in 1990.  I actually had put my lower leg ‘on the backside’ at that time.  That is, I was lying on my face in the dirt and my foot/calf from the knee was rotated out and my foot was pointing to the sky.

At that time, I had a Dr. who set me back – prior to getting on the right track – and getting the meniscus repaired and all the ligaments.  So, the initial injury was much more traumatic and painful.  The injury itself was a lot worse than this right knee injury I did in May.  However, I know in 1990, I walked with crutches only for support the day of the surgery, and the second day, they had me go up and down stairs in PT.  I definitely had more pain w/ the patella graft, but it was tolerable w/o pain meds most of the time after 3 days.

Anyway, funny how we forget pain and recovery….

I walked my dog today and forgot to wear my brace, which I just got back yesterday, after having it refitted.  I walked for two miles just for fun – and because my poor dog hasn’t been walked enough.  I didn’t think much about my knee.  I did weigh myself today.  I’ve lost 6 pounds since July 19 (my surgery was July 23), and I am SURE the weight loss is all muscle.  Mostly in my leg.  I am still doing yoga with no twisting moves.  I’m walking up and down stairs alternating legs like normal people walk.  I’m just waiting for the release to begin weight lifting on Aug. 31.  Weight-lifting is my favorite exercise.  Not fun sport – like horseback riding – but my favorite exercise.  I just hope a year from now this cadaver graft is as wonderful as my patella graft was after 1 year.  And 15 years.  And 19 3/4 years……

I still have a very long way to go.  I was trying to get to my phone quickly at work – and I cannot run.  Found that out!  :(

Thank you Katherine for sharing with us your 4-week post-op status! You’re an inspiration!

life & another new PT exercise

my jade plants by the kitchen window

I caught the last half of the film “My Life Without Me” on TV tonight. What a sad sad movie. It really makes me think about life. This year has been a tough year health-wise. Lots of unsettling news from the people I love and care about. To deal with it all, I’ve been clinging on for dear life to my glass-half-full way of thinking. I want to believe that everything will be ok, that all will be well, that the people I love will always be with me. I can’t bear the thought of losing anyone I love.

Reached 124 degrees this morning during my PT session with Anne. Here’s the newest exercise from today’s session:

Hip and Knee – 25 (Strengthening Wall Slides)

• Leaning on wall, slowly lower buttocks toward floor until your thighs are parallel to floor.
• Hold 5 seconds.
• Tighten thigh muscle as you return to starting position.
• Repeat 20 times. Twice a day.

PS – Love Mark Ruffalo!

2 new PT exercises

Santa Barbara, California

Can you believe we have just about 2 more weeks of summer left before all the back-to-school hoopla?! My knee injury has kept me inside most of July and August, so it feels like I’m letting summer slipping me by.

I’m now bending at 122 degrees and can ride the bike in full circles and at a moderate pace which was much faster than my slow-as-snail pace a few days ago!

Anne, my therapist, also gave me 2 new exercises (both standing) to work on:

1. Ankle & Foot (Standing Bilateral Heel Rise)
   Rise on balls of feet. (Tippy toeing.)
   Repeat 20 times. Twice a day.

2. Hip & Knee (Strengthening Standing Knee Flexion)
   Standing, bend knee up (back) as far as possible. Hold for 2 seconds.
   Repeat 20x. Twice a day.

Feeling great! Slowly my leg is gaining its strength back!

Still walking on one crutch, but taking a shower is no longer a huge mountain to climb. Plus I’ve learned how to drive a wheelchair (in IKEA). It’s actually pretty fun, but I still can’t fathom how one can drive one’s own wheelchair and dribble a basketball down the court at the same time. That’s just amazing!