Walking - I am still stiff in the morning and when I sit for long periods of time, which results in limping, but generally, I am walking normally.
Biking - Like I said, I am riding for 60 minutes, but not standing up in the pedals or putting on big resistance.
High Heels - Same - I am wearing occasionally a 1.5 inch heel.
Range of Motion - I have full extension and am almost at heel to butt status, still.
Scar Tissue - Scar tissue is going away. My long incision is almost healed. What is taking so long?
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 overs, so stepping up with my right foot and then stepping down with my left
- lateral movement across the floor (side stepping) while knees are bent - WITH A STRETCHY BAND
- 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 - increased weight this week
- bridge pose - not sure what this is helping with...
- 10 minutes of icing to finish up my session
