Day 379 - What a summer it was...

So it's been a long time since I last posted! I logged back in here to find I had three drafts going. The first was a vow, to me and all of you, that I would not spend a summer night inside. I was going to spend my free time outdoors. The second draft, from day 119, was official graduation from physiotherapy! I worked long and hard hours to the point where I was able to transition to actual workouts at the gym. The last draft I had saved was from day 201 and titled 'I did something crazy'. I did actually. I registered for three triathlons.

Let me start by saying I accomplished all of the above. I worked hard, overcame pain, fears and nerves, and I actually did what I said I would. Sometimes all it takes is a bit of motivation, and lots of hard work. I've never been someone to go back on my word. So when I set those goals, I stuck to them. The summer of my torn ACL I gained so much weight and became completely inactive apart from my pre-op physio. It was a very difficult time especially since I am usually super active in the summer. When this summer rolled around, me and my new ACL got right to it! I kicked off the season with the Ride for Heart in Toronto, where I rode 25km. Doesn't seem like a lot, but it was plenty for my knee. I also bought a season pass to the local parks in my area and spent the weekends there paddling. I had always told my sister we'd go SUPing, and we finally did! Later in the season I moved on to a few 50km bike rides and lots of shorter ones too.

The final push for me was completing my first triathlons. A few years ago I registered for my first triathlon, but being accident prone, broke my foot only a few weeks before the race. After I tore my ACL I thought I would officially never cross triathlon off my bucket list. BUT I DID! Lots of hours training (and I probably could have trained more), but I did it! They were no podium finishes, but I was there to do it for me, and prove I could finish. I have started planning out my next race season, 2017, with the hopes of also fundraising and raising awareness for those who live with heart disease. On top of having bad knees, I also live with heart disease. It makes working out one of my least favourite things to do. But now that I've been diagnosed and have the proper medicine, it makes it possible for me to get back into the gym.

So one very long post later, I wanted to say that after over a year since my ACL surgery my knee is feeling great and has allowed me to get back to doing all the things I love. I'll keep posting every now and again, but I think this blog will follow my road to finishing an Ironman Triathlon. Let's knock it off the bucket list...

Day 190 - Slow progress and left knee setback

So I have come down with an awful cold, so taking a break from the gym for a bit. Timing couldn't be better since I need to take it easy on my left knee right now. I managed to tear my quad a bit where it connects to the patellar tendon. The only thing that will heal it is time, and taking it easy. So now my right knee progress will be halted, no more deep squats or jumping. This was pretty bad news, and if my left knee doesn't feel better soon, it's back to the doctor to get an MRI.

Other than that, my right knee is starting to feel more and more normal! Which is great, hopefully I'll be able to get back to running soon. With summer quickly approaching too, I am looking forward to doing some SUPing this season and hiking too! Already got my yearly pass to the local trails and definitely want to get my moneys worth. Weekend road trips are the way to go.

I have a 75km bike ride coming up, the Ride for Heart. I am training for that as much as I can. Hopefully the coming weeks there will be lots of warm days, so I can get comfy in my own saddle again. Might be upgrading my bike soon too if I can manage to save some money for one. I was thinking of getting a road/triathlon bike (specialized alias seen below) so I can take the leap and complete a sprint distance!



That's all I have to update now, kind of slow at this point. But as the summer season picks up, I'll have lots more to post.

Till the next post,
Steph

Day 180

I really need to keep up with these posts! I am working on my knee everyday, sticking to my physio exercises and also adding in more at the gym. I hit the gym everyday because they have a Bosu ball there, which by the way is the best thing since sliced bread. I love it! You can do so many different things with it and it's a great tool to have for ACL/MCL recovery. 

My ACL recovery is going very well, the knee feels better with each day that passes. The MCL is still loose, and I can definitely feel it, but I am working on strengthening my inner thigh muscles to try and make lateral movements stronger. I wear my custom DonJoy for all my workouts  to keep my knee stable at all times.  

Below are a few of the exercises I have added to my physio program:

Bosu ball squats: 3 sets x 10 reps

Bosu lateral hops / Bosu T-hops: 3 sets x 10 reps

https://www.youtube.com/watch?v=kbhY5WWgki8

I've tried experimenting with a few other movements including lateral skating with the bosu, alternating legs, 3 sets x 10 reps on each side. This movement helps a lot with the muscles that you use when moving/pushing laterally. 

Now that the weather is nicer I've started to train outside as well. It feels good to be back on my bike! Threw some new handle bar tape on it. Blue, my fave, and matches the body too! 

Swimming and biking are becoming easier, and I can now add resistance and push through the pain. However running is still a no-go. I was hoping to compete in my first triathlon this year, but it's looking like I won't be ready for it by July. There is a later one in August as well, so i'll keep training for that! That has been my only goal so far, is to run! 

Until the next post,

Steph

Day 139 - Aches and Pains

Day 139, and not really any difference. Sticking to my regimen is hard and I don't have the right equipment at home to do my exercises. I want to start doing my regular workouts, but I am finding it tough.

Today I did my functional training as assigned to me by my PT. I am not quite ready to try running yet, but I did put some jump rope into my exercise today. There was stinging pain where the MCL connects to the shin, at the bottom of my scar. I hopped through the pain though. I will discuss with my PT and my surgeon to see why I still get sharp pain in that area only. The knee cap itself feels fine, but my quad isn't firing very well either.

I've added some ball exercises as well. I now do a bridge into a hamstring curl on the exercise ball. I also do jackknives because I need to build up some core strength. It is extremely week since I haven't done any real exercise until now.

These are the only real updates I have right now.

Until the next post,
Steph

Day 136 - Cleared to run!

So I am officially at 4 months and 13 days post op. This week I worked with my PT and was able to go through my progress and protocol. A lot of my exercises are now focusing on my core and butt muscles which are weak. This includes bridges with my feet on an exercise ball and some other slower movements where the focus is to engage the muscles.

Going through the protocol, she said I could start jump rope again and straight line running. Not both on the same day, and only for a short amount of time. Now I just need to find a treadmill! The pool has definitely been helping my knee (and leg) feel better. It's light impact but works the muscles, so it feels nice and relaxed after my pool sessions. I'm hoping over the next few weeks, I can stick to my daily exercise and start seeing some good results. I can't remember the last time I had a proper workout, and as I approach the one year anniversary of my ACL tear, I am ready to kick it into high gear.

Until the next post,
Steph

Day 123

Today was my first day back in a pool in over a year. Even before tearing my MCL and ACL, I can't remember the last time I swam! I was cleared two weeks ago to start swimming so I hit the pool this morning for some lane swimming. I plan to swim three times a week (Sunday, Tuesday and Thursday), all lane swims. Some laps I use a flutter board and just focus on my leg mechanics, but most of them I do freestyle (front crawl) to keep track of my SWOLF.

Swimming is a great way to build muscle up again, with little resistance on my knee. It felt pretty good during swimming and even after. No pain to complain about. It's also a total body workout (my arms are dead!) so I'm glad I can finally get back to it. Running, I'm coming for you next!

Here's my stats. They're bad, but not so bad considering it's been over a year with no swimming!

I use the Polar V800 triathlon watch to keep track of all my training, including my physio routine. Can't wait for winter to be gone so I can test out the GPS on my bike (and eventually running)! You can find the watch here.

Till the next post,
Steph

Day 119: Feeling the Burn!

I am happy to say I have progressed to the next phase of my recovery!

Phase iii is outlined as:

1. May progress when the person has full ROM, no effusion or pain. Continue to normalize gait.
2. Goals of:
• Running with no pain or swelling, hopping without pain, swelling or giving way.
• Straight line Running, no cutting or pivoting.
• Lunges, sort cord or theraband, resisted hamstring curls.

I am super excited to have reached this phase, and I can say that I am feeling the burn! The "exercises" I had in the previous phases were to get back ROM and straightening, but now it feels like I am starting to strengthen my quads and hams. It's a great feeling which I haven't felt in my leg for almost a year now!

I have also been cleared to go to the pool, which is something I love. It's great for my leg, but also my arms and back too! Of course it's freestyle and flutter kicking only, no whip-kick. But I am okay with that. Me and the flutter board are going to become good friends in the coming months. Looking forward to testing out my Polar V800 in the pool too!

Below are my current exercises.

Right now my red theraband is my buddy, I take it everywhere, and try to sneak in my exercises with that where I can. Working full time definitely makes this physio process a lot harder! Dedication and motivation are key, otherwise it's an even longer road.  

I also setup a spreadsheet to keep track of these exercises, including the number of sets and reps. For this phase, strengthening and control, here is the table.

ACL Post Op Rehab - Phase III - February 18 (Strengthening and Control)
Bike: 30 minute warm up
AAROM Knee Extension w/ TENS: 10 minutes
AROM Flexion Prone Knee Bend: 10 reps x 5 sec hold
Step-up Forward: 2 sets x 10 reps w/ red band
Squats: 2 sets x 10 reps w/ red band
Leg press: 2 sets x 10 reps @ 113 lbs
Hamstring Curl: 2 sets x 10 reps @ 10 lbs
Clams: 2 sets x 10 reps (3 sec hold) w/ red band
Static Lunges: 2 sets x 10 reps
Bridging: 2 sets x 10 reps (3 sec hold) w/ heel raise
Sidesteps: 3 sets x 10 reps w/ red band
Lane Swimming: Front crawl / flutter kicks only, no whip-kick strokes

My goal now is to gain strength in my quads and loosen up the hamstring, which is super tight, through the above exercises. The pool should be a great way to do this, swim pass here I come! Once I get some strength and more control, I hope to progress to running by the time spring comes around!

Until the next post,

Steph