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