I Hit the Wall - Day 88

It's been a while since I've posted, yet again. Unfortunately the same laziness that caused me not to write has been contributing to me slacking on my physio too. I came down with a cold again, so didn't go to the gym all week! I was in a pretty low spot on Friday night as I at thinking about the fact that I've hit a wall in my training. The swelling and pain won't allow me to progress, and I am tired of seeing my atrophied quads. I have decided to push through the pain so I can progress to my next level of the protocol.


At the next level I will be able to start swimming and running again, two things I have been counting down the days to do. I think once I can get back into that, my knee will strengthen up pretty quickly. I have set a goal to get back to boxing and to be able to run. So that is what I am still working towards. The swelling is ever so slowly going down each day, although there is still one problem area. Range of motion is definitely much better. I am able to bend to almost full ROM, and straightening is almost at 0 degrees as well. Straight leg raises are going well, with very minimal pain so that is promising. Some photos on day 88.

I have set a goal to complete an Iron Girl Sprint distance triathlon on August 7th, 2016. This will motivate me to stick to my recovery plan and workout on a regular. I am also doing the Ride for Heart on June 5th, 2016. I am planning to do the 75km distance, but I will see what my knee can handle by then. Let the training begin! 

8 Weeks Post Op - Day 56

I just realized it's been quite a while since I posted an update! That's what happens when you have to go back to work full time. I also came down with a bad cold I can't shake, so I haven't made it into the gym yet.

Yesterday marked 8 weeks since my surgery, and today is day 56 of recovery. I saw my surgeon on Monday and he was very happy with my progress. He said my range of motion is at around 130 degrees flexion. Straightening is going well, I can definitely push to 0 degrees, but I need to keep working on it. The graft is healing well, and so is the MCL. Both are nice and strong. I am still in phase 2, but now doing some exercises to start regaining strength! He told me to do as much as I can on the stationary bike as well because it really gets the muscles going. He wants me to put the seat nice and high to get my going through my range, and getting full extension. I see my surgeon in March for my 6 month follow-up, and he's confident we can start discussing a gradual return to sport then. Working hard now to achieve that.

Here are the exercises I'm doing.

Massage Therapy

Massage therapy works wonders! I had a massage 3 days ago and my knee is feeling great! It could also be because I have been in bed for the last two days, suffering of an awful cold. But I did my physio exercises on Friday, and my ROM was way better than it was on Thursday. I was only getting to about 108 degrees flexion, and after the massage I'd say I was closer to between 115 and 120 degrees.


Massage therapy is the manipulation of the superficial and deep tissue in order to promote deep relaxation and release tension. It helps to soothe injured muscles and stimulate blood circulation.

Complementing physiotherapy with massage therapy is a great idea. My massage focused on the IT band, patellar tendon and hamstring areas. The first two were where my incisions are, since they were a bit lumpy under the surface. The massage helps break up any scar tissue under the surface. My hamstring, and the back of my leg in general, are very stiff so the massage definitely help loosen them up a bit. I'll be doing a massage once a week for the next few weeks.

Day 38 Post Op

I am now into week 6 of recovery, and I can honestly say things are going well! I worked with the athletic therapist this week, and she was the first person to check my patellar mobilization and how the scars are healing. She told me my progress is really good, and I need to keep working on my exercises at the level I am now. She showed me how to move the knee cap a bit, and where to massage the incision so scar tissue doesn't form. Scar tissue could limit ROM, so it's important to focus on this. I still don't have full ROM yet, but I am working on it. There is still some swelling that is present but I started getting massage therapy too, so hopefully it will clear out in the coming weeks.

I can FINALLY do a straight leg raise, and actually activate my quad. That could be a result of them zapping the shit out of my quad with the stim machine. I'm not kidding. I was acting like a baby from the pain, 35mA doesn't sound like a lot, but it is!

My previously goals were to drive my car and to walk straight. I can now do both! I am back to work now, so I try to get up and walk as much as possible. There is definitely a lot of pain when I go from sitting to standing, under the knee cap where the incision is. But as I continue to walk and straighten, the pain goes away. The goal I set now is to be able to walk down the stairs. I can only go one step at a time, but I need to work on building strength before I can progress to going down the stairs.

This week I'll be focusing on ROM and straightening. I got to 1 degree, so almost fully straight!

The incision looks pretty good.

Progress and Problems

Today marks 30 days since my operation. I'm still having pain at the incision on my knee, but I have progressed fully to phase 2. My PT is happy with my ROM and straightening (when flat on the table). There is one issue that I am still working towards resolving, my straight leg raises. My PT has added some more exercises, and I think over time I will see a difference in my knee with these few extra exercises.








My Phase II exercises are as follows:

I was so happy that I was officially fully moved to Phase II, but there is one set back that I can't seem to get past. When my leg is on the table, I can straighten it and activate my quad to push it down to make it straighter. However, when I have to lift my leg off the table for a straight leg raise, there is still a 5 degree lag. I asked the PT why this is, and she said my quad isn't activating properly. I am also still walking with a slight limp, but I am trying to overcome that. I need to think about every single step I take. Am I leaning to far? Am I striking the ground with my heel? Am I keeping my hips square? I try and really focus as much as I can with every step I take. When I first get up from sitting with my knee bent, it's inevitable that I will limp for the first few steps as my knee gets used to straightening.

For the coming week, I will be working on that straight leg raise, and starting the exercises above to start the early rehab phase. I am hoping as I get some more strength back, the knee will feel better. It is so tight and stiff, like it wants to move, but it can't. I'm sure in a few weeks of doing my Phase II stuff, it will feel loads better.

4 weeks (28 days) Post Op - Road to Recovery

Today officially marks 4 weeks since my ACL reconstruction surgery. I think in terms of the protocol, I am on track with my recovery. I rode the bike at physio and actually went fast enough for the damn thing to turn on! I could feel every pedal stroke, but I rode for 10 minutes at a good pace. Small victories, but a victory none the less.

In terms of ROM, I can get about 120 flexion when I really push, and almost at 0 degrees straightening. I am working on straightening as often as I can, but I am also doing a lot of bending exercises to get the tendon to work more. I am still walking with a limp, but using the proper walking mechanics. Before my leg was straight as a board and I was limping even more. The pain is still ever present, well not pain but a weird feeling of tightness/stiffness. I don't really know how to explain it other than, I can feel my tendon working/engaging with every step or movement I make.

I got cleared for driving, but my PT told me to practice in a parking lot first. Makes sense since it's been a few weeks and I need to see how my knee reacts when I put pressure on the pedal and move between the gas and brake pedals.

Other than that, no real updates. My exercises are still the same: 1/4 wall squats, single leg stance, bending, straightening and some hip stuff. I try and do these 3 times a day, with a more intense session in the evening that also includes an arm workout. It feels good to sort of be back on my feet. I hope that with each day that passes now, my knee will start feeling more normal. I haven't been sleeping well so that is something I hope gets better soon too. Little gains each day, and week by week I am seeing improvement. I'm continuing down the road to recovery.

Benefits of Physiotherapy

I started physiotherapy a month after I tore my ACL and MCL, and I can't tell you how much it has helped. My legs never felt better and they helped me work out the tightness and strengthen my knees. I think that even if you don't have an injury, but maybe you don't feel 100%, definitely get in there for an assessment and see how a PT can help you.

Here is an excerpt from the Ontario Physiotherapy Association website:

Benefits of Physiotherapy

Physiotherapy can make a difference in an individual's ability to live an active, healthy lifestyle. For many seniors, disabled or chronically ill people, physiotherapy is the key to restoring and maintaining a level of physical function that permits independent living. Physiotherapy is one way to successfully push physical limitations to secure the Freedom to Function™.

Physiotherapy benefits include decreasing pain, improving joint mobility, increasing strength and coordination and improved cardiorespiratory function. Everyone can benefit from physiotherapy whether you are living with a chronic illness, recovering from a work injury or suffering after that weekend hockey game.

Physiotherapy increases your independence and gives you the Freedom to Function™ in your home, workplace or your favorite leisure activity. Physiotherapy offers a range of specialized services of benefit to patients with heart and lung disease, traumatic, workplace and athletic injuries, amputations, arthritic joints, stroke, brain injury, spinal cord and nerve injury, cancer and pre- and postsurgical needs.

For a more detailed look at the benefits of knee physiotherapy, hit this link.