Walking - To outsiders, I am walking normally, but I can still feel all the mechanics involved.
Biking - I am now riding with more resistance and getting my heart rate to the low end of the aerobic zone.
High Heels - I am wearing occasionally a 1.5 inch heel.
Range of Motion - I have full extension and am almost at heel to butt status. I did not get measurements this week.
Bruising - All gone. Yay!
Scar Tissue - I still have scar tissue on the 3 little incisions and the long incision is still healing and am using Maderma for the scars.
Physical Therapy - OMG, so many exercises now. Here is how a typical physical therapy session goes:
- warm up on the bike for 10 minutes
- therapist massages my hamstring, works on my flexibility
- stretching exercises for both my calf and my hamstring
- using a stretchy band around my right knee, moving my knee back to lock my leg
- squats where I am now squatting down so my butt hits a bench, basically to 90 degrees
- mini lunges while leaning forward
- leg lifts with a stretchy band in all directions on both legs
- step ups with my right leg, making sure my right leg is locked and lifting my left leg like I am marching
- step downs with my left leg, touching down with my heel first
- lateral movement across the floor (side stepping) while knees are bent
- marching across the floor
- balancing on my right leg on a soft balancing pad so that I have to stabilize
- leg presses with both legs and just with my right leg
- 10 minutes of icing to finish up my session
