Hello Folks,
Today bright and early I headed to my first session of physical therapy in San Francisco. I was greeted by a young, but buff man who instructed me to fill out paperwork. I had to do it quick since the physio was anxious to get me started. The therapy area is upstairs. Stairs! My mortal enemy right now, but ya to get to my session I had to go up them. Anyways, I've heard a lot of good things about this place so I was eager to get started.
I sat down on a table and my physio walked up. Really nice guy, not too hard on the eyes either. After feeling out my knee and doing a few tests he commented that it wasn't as bad as he would have thought. Yes my quad had atrophied a bit. :( Since I pride myself on having strong legs, but he reassured me that he'd get my strength back up by isolating all the leg muscles while not stressing out the knee. He sent me off to do the routine below with an aide. It was not that hard of a workout. I did not push myself too much since I do not really know the limits of my knee. All in all, I felt good afterwards and most of today. I was told no soccer of course and no walking outside of the norm, which is hard since I love to walk and it doesn't really hurt. It's up to me now to do my strengthening homework and give it all I have in my sessions.
I still think surgery is inevitable due to the lose cartilage in my knee, but at least I will go into surgery with a strong leg and the proper training to start rehabbing right away. Hopefully I am one day closer to getting Back to Gooooooooool!
Routine:
- 10 minutes on spinning bike
- 20 x 3 quad sets
- 15 x 3 quad sets with leg raises
- quad holds on shuttle x 3 sets - basically holding position with knee bent making your quad burn
- 20 x 3 heal raises
- 15 minutes of ice
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