Apr 17, 2015 - 23 weeks after surgery
I played squash for the first time this week. Yes, a real game. My movement is still slow as I am reengaging my fast twitch muscles. It felt so good to actually be playing. I had a lesson and worked on my movement. So, one more week left and then I can feel confident that I can start playing with more vim and vigor. Exercises this week were running, yoga, squash and hitting tennis balls. It is a great week if I can get all four activities in.
Apr 10, 2015 - 22 weeks after surgery
It has been a couple weeks since I have written. I have been busy running, doing yoga and getting more comfortable on the squash court and the tennis court. My movement in both sports is still slow and I am a bit nervous to plant my right foot. I think this is more of a mental thing than a physical thing. Each outing, I try to push it more and test out my confidence in my knee.
Mar 20, 2015 - 19 weeks after surgery
Now it is a matter of getting my quick movement back. All in time. On the running front, I have now moved outdoors and am running longer and faster. I am continuing to do yoga and hit squash balls. I hit tennis balls for the first time this week and it felt great. Boy that tennis racquet is heavy compared to the squash racquet. I was cautious with my movement, but that will come in time, as they say.
Mar 13, 2015 - 18 weeks after surgery
At 18 weeks, 4.5 months post surgery, I am back on the squash court, hitting, but not with quick movements. I have been working my footwork and slowly gaining confidence in my movement. I have continued running and doing yoga. I have no pain in my knee. I am going to get on the tennis court next week and see how that works out.
Mar 6, 2015 - 17 weeks after surgery - released from physical therapy!
Moving into the 5th month since surgery and I am so ready, mentally, to move on and start playing my sports!
I went to my last physical therapy session this week. I was doing plyometrics and court-like exercises. Not much more to do in physical therapy. I have to do these exercises on my own. For example, quick feet with high knees, quick feet with kick backs, small hurtles on two legs, on one leg, running and cutting around cones, shadowing hitting and recovering, etc.
I hit squash balls a couple times this week, ran 10 miles, and did my normal yoga classes.
If I compare this recover to last recovery, this week/next week is when I stopped posting on a regular basis, I will try to continue to post on a weekly basis and give updates.
On the squash court, I am a little tentative to get down, bed down as far as I would normally do. Each time that I am on the court, though, I feel more comfortable, so I just have to be patient and understand that it will take some time.
Everyone needs a goal... this is mine: The 2015 U.S. Skill Level Championships, October 15-17, 2015.
I went to my last physical therapy session this week. I was doing plyometrics and court-like exercises. Not much more to do in physical therapy. I have to do these exercises on my own. For example, quick feet with high knees, quick feet with kick backs, small hurtles on two legs, on one leg, running and cutting around cones, shadowing hitting and recovering, etc.
I hit squash balls a couple times this week, ran 10 miles, and did my normal yoga classes.
If I compare this recover to last recovery, this week/next week is when I stopped posting on a regular basis, I will try to continue to post on a weekly basis and give updates.
On the squash court, I am a little tentative to get down, bed down as far as I would normally do. Each time that I am on the court, though, I feel more comfortable, so I just have to be patient and understand that it will take some time.
Everyone needs a goal... this is mine: The 2015 U.S. Skill Level Championships, October 15-17, 2015.
Feb 27, 2015 - 16 weeks after surgery - Day 1 on the Squash Court
This was the week I was waiting for. We amped up PT exercises with all kinds of plyometrics. I did yoga and got back on the treadmill. Running felt fantastic. I think that I just did too much at the end of week 12 and my muscles told me so. It is not the same now. I feel so much stronger.
And the best part of this week is my first step back on the squash court. I hit forehands for about 45 minutes alone, no one on the court with me. My strokes felt great. I really limited my movement mostly because I was cautious. I did go to the backhand side, but given that the stroke calls for planting with my right foot and then twisting through the stroke, I felt less comfortable with that movement. So, I think I will be practicing my forehand for now.
And the best part of this week is my first step back on the squash court. I hit forehands for about 45 minutes alone, no one on the court with me. My strokes felt great. I really limited my movement mostly because I was cautious. I did go to the backhand side, but given that the stroke calls for planting with my right foot and then twisting through the stroke, I felt less comfortable with that movement. So, I think I will be practicing my forehand for now.
Feb 20, 2015 - 15 weeks after surgery
Week 15 past surgery and I am just ready to be ready. I did physical therapy twice, yoga, biked, elliptical, and am just waiting and wanting to hit a squash ball.
In physical therapy, we talked about ramping up the exercises. I feel like I have outgrown the standard exercises and am ready for plyometrics and court specific work.
In physical therapy, we talked about ramping up the exercises. I feel like I have outgrown the standard exercises and am ready for plyometrics and court specific work.
Feb 13, 2015 - 14 weeks after surgery
I was traveling this week and did not get a chance to do any physical therapy. I have a feeling that I did too much in the two previous weeks with all that running and my hamstring really needed a rest. So, my activity this week was a 2 mile run, boot camp like activities, a massage and yoga.
I can really feel that my hamstring is week and I need to get back to the activities that were strengthening it. I just looked back at my last blog from 9 years ago, and it turns out that week 14 was very similar to this time's week 14.
I'm excited to get back to physical therapy and strengthen, strengthen, strengthen!
I can really feel that my hamstring is week and I need to get back to the activities that were strengthening it. I just looked back at my last blog from 9 years ago, and it turns out that week 14 was very similar to this time's week 14.
I'm excited to get back to physical therapy and strengthen, strengthen, strengthen!
Feb 6, 2015 - 13 weeks after surgery
13 weeks after surgery and I am continuing to progress and feel really good. I may have run a little too much. I ran about 10 miles this week, did yoga and road my bike. Physical therapy is amping up a notch an I am working on lateral movement in preparation to get on the squash court.
Jan 30, 2015 - 12 weeks after surgery - And I get to run!!!
So, this wraps up 12 weeks since surgery and is quite the milestone. My muscles are strong, I am feeling good, but unfortunately, I am ready to do more than my ACL is ready to do. It is just biology, not me, not you, just the healing and adoption of the ACL into my body.
I can do activities where I am not going to tear my ACL, like running (initially on a treadmill), biking (indoors), and doing yoga.
I ran for the first time today since October 17, 2014. Fifteen weeks ago, on that Friday afternoon, I ran 5.41 miles at an average pace of 9:26/mile. Today I ran 2.25 miles at an average pace of 13:20/mile. Okay, not stellar, but I am really happy that I made it 30 minutes and got my pace down at one point to 11:00/mile!
I am still doing physical therapy twice a week and am now amping up my exercises. My physical therapist said that between 12 and 16 weeks, we would work on sport specific exercises. So, in my case, that is a lot of lateral work and plyometric work. Yay!
I can do activities where I am not going to tear my ACL, like running (initially on a treadmill), biking (indoors), and doing yoga.
I ran for the first time today since October 17, 2014. Fifteen weeks ago, on that Friday afternoon, I ran 5.41 miles at an average pace of 9:26/mile. Today I ran 2.25 miles at an average pace of 13:20/mile. Okay, not stellar, but I am really happy that I made it 30 minutes and got my pace down at one point to 11:00/mile!
I am still doing physical therapy twice a week and am now amping up my exercises. My physical therapist said that between 12 and 16 weeks, we would work on sport specific exercises. So, in my case, that is a lot of lateral work and plyometric work. Yay!
Jan 23, 2015 - 11 weeks after surgery
Big events this week!
I am now back doing yoga as a regular yogi! I skipped over pigeon pose as the torque on my knee looked a little too adventurous for right now. I do have to say that when I relax in child's pose, my muscles are now relaxed and it feels comfortable. A couple weeks ago, I could not do that pose comfortably because my hamstrings were too tight.
I wore high heels this week with no ramifications, no pain, no leg fatigue!!! I realize that this is later than last time I went through this. I frankly forgot about trying at around day 55.
I started doing jumping, puddle jumps, to be exact during physical therapy and have been told that I can start running in a week. Yay! Right on schedule. In addition, my physical therapist said that I could hit squash balls without moving, but Dr. Fleeter overruled and said NO. The risk is not worth the reward. Okay, okay.... But, my date is Feb 28. That will be 16 weeks since surgery and I should be able to start hitting.
I am now back doing yoga as a regular yogi! I skipped over pigeon pose as the torque on my knee looked a little too adventurous for right now. I do have to say that when I relax in child's pose, my muscles are now relaxed and it feels comfortable. A couple weeks ago, I could not do that pose comfortably because my hamstrings were too tight.
I wore high heels this week with no ramifications, no pain, no leg fatigue!!! I realize that this is later than last time I went through this. I frankly forgot about trying at around day 55.
I started doing jumping, puddle jumps, to be exact during physical therapy and have been told that I can start running in a week. Yay! Right on schedule. In addition, my physical therapist said that I could hit squash balls without moving, but Dr. Fleeter overruled and said NO. The risk is not worth the reward. Okay, okay.... But, my date is Feb 28. That will be 16 weeks since surgery and I should be able to start hitting.
Jan 16, 2015 - 10 weeks after surgery
10 weeks after surgery and I hardly can tell that I had surgery on my knee. I am riding my bike, doing yoga, and continuing my physical therapy exercises daily. I am just really anxious for 12 weeks after surgery so I can start to run!
Jan 9, 2015 - 9 weeks after surgery
9 weeks after surgery and so much has changed since week 8. First, most of the time, I am feeling back to normal. Sometimes when walking, I don't even remember that I have to worry about my ACL. Second, sleeping is easy and I don't think about my knee at all. Third, all of the exercises in physical therapy have been amped up a notch. Oh Yay!!!
Physical Therapy Exercises:
Physical Therapy Exercises:
- still doing the stretching exercises for both my calf and my hamstring
- squats where I am now squatting down so my butt hits a bench, basically to 90 degrees
- lunges - forward and sideways
- leg presses with both legs and just with my right leg - this week, I did 2 sets with just my right leg
- lateral step ups onto a step with my right leg, bringing my left leg up like I am marching - with a higher step
- lateral touch downs with my right leg on a step and touching the ground with my left leg - with a higher step
- leg lifts with a stretchy band in all directions on both legs, with my stationary leg on a balancing pad
- lateral movement across the floor (side stepping) while knees are bent - with a stronger stretchy band
- balancing on my right leg on a soft balancing pad WHILE throwing and catching a ball against a trampoline
- step ups onto a 24 inch platform and then slowly lowering down
Jan 6, 2015 - Information about the healing process
So, I had physical therapy this morning and asked my therapist is I could start running on a treadmill. I am getting ansy, you know, as I was pretty active on Oct 24 and have been having a hard time sitting still and having my activity limited since.
The answer was NO and not until 12 weeks at a minimum, and only if I am ready. Hmmm! But, what was interesting was the explanation and since I have never heard it explained that way, I thought I would share.
When your ACL is replaced, the tissue is really weak, of course. During the first 6 weeks, the tissue is strengthening and healing but has not yet been integrated into your body. Between 6 and 10 weeks, your body starts to integrate blood vessels within and around the ACL. This breaks down the ACL and then builds it back up. During this time, 6-10 weeks, you are starting to feel ready to engage in previous activity, but your ACL is actually not ready. Once 10 weeks passes, your ACL should be integrated in, with blood vessels surrounding it and supplying it and healing it.
So, no running until 12 weeks. That is January 30th ... stay tuned.
The answer was NO and not until 12 weeks at a minimum, and only if I am ready. Hmmm! But, what was interesting was the explanation and since I have never heard it explained that way, I thought I would share.
When your ACL is replaced, the tissue is really weak, of course. During the first 6 weeks, the tissue is strengthening and healing but has not yet been integrated into your body. Between 6 and 10 weeks, your body starts to integrate blood vessels within and around the ACL. This breaks down the ACL and then builds it back up. During this time, 6-10 weeks, you are starting to feel ready to engage in previous activity, but your ACL is actually not ready. Once 10 weeks passes, your ACL should be integrated in, with blood vessels surrounding it and supplying it and healing it.
So, no running until 12 weeks. That is January 30th ... stay tuned.
Jan 2, 2015 - 8 weeks after surgery
8 weeks after surgery and my progress continues but is slow. I think the biggest thing now is to remember to bend my knee every time I walk and not drag my leg. After sitting awhile, I am a bit stiff when I get up and forget to bend. The good news is that I am sleeping on my stomach really comfortably and my leg is completely relaxed all stretched out. I have full extension and I was able to get my heel to touch my butt this week. My physical therapy exercises are mostly the same but I am hoping that we introduce some running to my regimen this coming week.
Physical Therapy Exercises:
Physical Therapy Exercises:
- stretching exercises for both my calf and my hamstring
- squats where I am now squatting down so my butt hits a bench, basically to 90 degrees
- lunges - forward and sideways
- leg presses with both legs and just with my right leg - increased weight this week
- lateral step ups onto a step with my right leg, bringing my left leg up like I am marching
- lateral touch downs with my right leg on a step and touching the ground with my left leg
- leg lifts with a stretchy band in all directions on both legs, with my stationary leg on a balancing pad
- lateral movement across the floor (side stepping) while knees are bent - WITH A STRETCHY BAND
- balancing on my right leg on a soft balancing pad so that I have to stabilize
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