Hey everyone. The past week or so has been great! Ever since the last session where they taped my knee, my leg has felt better. Walking is pretty normal. No real soreness from sitting, just a bit of stiffness if I don't move for a while. I was at a wedding last weekend and I was able to wear small heels and dance some salsa and merengue even! I thought for sure I'd have a sore or swollen knee the next day especially since I had to drive 2 hours home, but nope.
I got to thinking the last couple of days what would be my post-op plan. How do I get around the first few weeks? How many events would I have to miss in the next couple of months? The more I thought about it, the more of a headache it was going to be. Worse than my last surgery's rehab. Folks around me lately have been advising to avoid surgery, some even doctors. I guess I had it in my head that surgery was the end result the whole time. Last time I had the same injury I went to rehab and they got me almost back to normal and I still needed surgery, but it took time to get to that conclusion. I have to be patient and allow my knee to come back. I have 8 visits left on my prescription so I'm going to follow it through like a good patient then go talk to the doc.
Today the physio was very hopeful. He warned me that I would have some ups and downs, but to keep working hard. He taped my knee cap again to the side and voila no pain or discomfort again. This time he told the aide I was ready for some squats. I cringed because squats and stairs are still tough for me, but I did it! No pain! My quads were shaking like leaves in the wind, but no pressure, no pain, no discomfort. So my new mini-gol is stairs without pain. Back to Gol without surgery here I come!
Today's Routine
- 15 minutes on spin bike. This time 7 30 second sprints up from 5 last time. I really pushed my left leg to take on more pedalling. I've tended to let my good leg power the bike.
- 20 x 3 5 second hold quad sets - I actually probably did more like 4 sets because my bio feedback gadget kept dying on me and I got bored waiting for them to help me. I still have to push myself to keep a good strong 5 count of flexed quad going.
- 15 x 3 quad sets with 3 second hold leg raise - still tough, but I'm finding it easier to hold my quad tight and lift my leg.
- NEW: bridges for my hamstrings, but 15 second hold squeezing glutes to the back of my ankles, then 15 pumps, 5 reps of these. My hamstrings and abs were working hard to get through this one.
- Shuttle work - 3 sets of isometric holds while I activate my quad. They upped the resistance on me, but I did a little bit of a quad press when they weren't looking to test my leg strength and pain. Felt fine. but shhhhh don't tell them that yet. ;)
- 2 sets of 20 calf raises on my injured leg
- 3 sets of squating exercises - feet shoulder width apart, toes slightly facing out, hands on my quads then squat, put hands on my chest and hold various depths of squatting. No pain! Not even pressure. Just my little quads shaking while I tried to keep my position steady.
- Ice to go - as you can see in my picture.
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