I was a bit nervous about showering again today, but it was easy. Now, when I say easy, it is all relative. I am moving around like a turtle. Every movement is carefully calculated and slow, slow, slow. Normally, I would be up out of bed, in the shower and getting dressed in like 10 minutes. It took about 40 minutes.
The bruising on my chin and knee are starting to go away. That was an unexpected surprise.
Drugs: No drugs since yesterday at 9:30am, and that was Advil.
Physical Therapy: I have lots to talk about here.
Walking - First, my walking/hobbling was no good. I was walking but was only bringing my right foot up to the point of my left food, not beyond, like you would with a normal stride. We corrected that right away and I was told that if I could not walk with a normal gait, then I need to use a cane or crutch. So, I am working on the normal gait, but using a cane to ensure I am walking correctly. If I continued walking (limping) then I would stress my left side and cause problems to those muscles.
Swelling - My swelling should have been more reduced. I was not lifting my leg high enough while on the C&C machine. Ok, I have corrected that since physical therapy. Just a note about this... this is not really comfortable because it also puts pressure on my knee to achieve full extension, which is good, but is uncomfortable.
Exercises - This is my homework: 1) Quadriceps - tighten my quad muscle and push my knee down for 10 seconds, repeat 10 times and do it 5 times a day or more. 2) Knee Flexion - work on my range of motion by sitting with my legs flat on the ground and then bringing my right heel to reach my butt or as close to it as possible and hold for 10 seconds, repeat 10 times and do it 3-4 times a day. 3) Calf Stretches - flex my foot and stretch my calf for 30 seconds, repeat 3 times twice a day.
None of this is easy or comfortable, but is necessary. Moaning and groaning is okay as long as I do all my homework. And last thing about this all... it takes a lot of time. I am actually spending more time rehabbing than I did on a daily basis with squash / tennis / running / yoga.
Activity |
Data |
Weight |
130.6 - That is why I stay off medication. I definitely see the correlation between not taking drugs and my weight. |
Exercise |
Situps: 100
Shoulder Presses: 2 sets of 15 with 20 lbs total
Bicep Curls: 2 sets of 15 of 10 lbs
Tricep Curls: 2 sets of 15 of 10 lbs
Quad Strengthing: 3 sets
Knee Flexion: 3 sets
Calf Stretches: 3 sets |
Medication |
none |
Game Ready Use |
all day - 30 minutes on, 30 minutes off |
Moving Around |
Walking unassisted, but limping, of course, have corrected this and am using a cane temporarily. |
Swelling |
Foot, Ankle, Shin & Calf and Knee are swollen. Working on this with increasing the height of my foot when on the C&C machine. |
Bruising |
Shin & Knee |
Range of motion |
95 degrees (bent - so this means I can bend my leg past perpendicular while sitting) and almost 0 degrees, I actually did not get the measurement (straightened) - This is way ahead of where I was 9 years ago with my first PT appointment about 2 weeks after surgery vs. 3 days after surgery! |