It has been 4 months since surgery, and I had my last physical therapy appointment today. Yipee... I am all clear to start my tennis recovery. I have been doing my normal weight lifting routine and have been running 2 miles.
I have lost my fast twitch muscles, but my phsyical therapist assured me that it would come back in time.
Also, I cannot back pedal the way I used to. Again, it will take time.
My next step is back to the tennis court!
Tuesday, April 25, 2006
Tuesday, April 11, 2006
Hitting against the Backboard in 15 weeks and 6 days!
Today, I ventured to the ol' backboard. I have been feeling really good and felt I was ready.
I hit for about 30 minutes... not running for anything. In fact, it took me a while to even move my feet.....
I am a bit rusty, I must admit, but it was so nice to have my racquet in my hand, and a ball on my strings!
I hit for about 30 minutes... not running for anything. In fact, it took me a while to even move my feet.....
I am a bit rusty, I must admit, but it was so nice to have my racquet in my hand, and a ball on my strings!
Monday, April 10, 2006
15 Weeks Since Surgery
This week at physical therapy, I had my 3 month evaluation. As a result, my physical therapist said that she only wants to see me once/week in April, and then I am released to the tennis court.
UNBELEIVABLE!!!!
How exciting is that!
Well, I ran two days in a row, and the first day was great. My strides were longer and I ran a little bit faster.
The second day, I got a cramp in my calf muscle and had to walk home.
I have also been throwing the lacrosse ball with my son, and shooting hoops.... doing lay-ups on the left side is good therapy (according to my physical therapist) for my left knee..... okay.... I love to shoot hoops.
My leg is really starting to feel normal... like I do not notice it..... much more.
UNBELEIVABLE!!!!
How exciting is that!
Well, I ran two days in a row, and the first day was great. My strides were longer and I ran a little bit faster.
The second day, I got a cramp in my calf muscle and had to walk home.
I have also been throwing the lacrosse ball with my son, and shooting hoops.... doing lay-ups on the left side is good therapy (according to my physical therapist) for my left knee..... okay.... I love to shoot hoops.
My leg is really starting to feel normal... like I do not notice it..... much more.
Sunday, April 02, 2006
14 Weeks Since Surgery
Progress is slow and steady. This week I ran 2 miles a couple of times, and my running stride was longer. It took about 30 minutes to run the 2 miles last week, but this week, it was about 25 minutes. I forgot to time myself today... but my husband was like, "You're home already?" So, I am taking that is a good sign that I ran faster today than the other day.
My hamstring is still tight and I am continuing to work on that.
I am still aiming for May 1 to get on the court. I am really starting to itch to play tennis!
My hamstring is still tight and I am continuing to work on that.
I am still aiming for May 1 to get on the court. I am really starting to itch to play tennis!
Friday, March 24, 2006
13 Weeks Since Surgery
The biggest news for this week is that I just jogged 2 miles.... no walking, no stopping, just plain ol' jogging!
I am continuing to work on plyometric-like exerises in physical therapy.
My knee is still a bit stiff at times, and I am still weak in my hamstring, but other than that, I am progressing well.
I am continuing to work on plyometric-like exerises in physical therapy.
My knee is still a bit stiff at times, and I am still weak in my hamstring, but other than that, I am progressing well.
Sunday, March 19, 2006
Ran a Mile!!!
18 March 2006
I ran/walked my first mile since my surgery! My physical therapist said to find a high school track... much better for you than the sidewalk.
My husband and son came for moral support! 4 times around the track... jogging, walking a little, and jogging!
Yehahhhh!!!!
I ran/walked my first mile since my surgery! My physical therapist said to find a high school track... much better for you than the sidewalk.
My husband and son came for moral support! 4 times around the track... jogging, walking a little, and jogging!
Yehahhhh!!!!
Wednesday, March 15, 2006
March 15, 2006 - It has been 12 weeks since surgery!
Alright! I am at my 12 week mark. I went to see my orthopedic surgeon, and my knee is looking good. He said that I could get on the tennis court on May 1, but only with a pro hitting balls to me. No competition until mid-June.
Also, the weakness in my hamstring is to be expected, he said. Since I had a hamstring graft, it just takes time for the hamstring to recover.
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What am I doing in physical therapy, you may ask? Well, we are really working on lateral moves, and change of direction. I am doing some running, quickly stopping, changing directions.... running forward and backwards. Also working on quick steps, and jumping exercises like I use to do when doing plyometrics.
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On my non-physical therapy days, I am riding my bike for at least 20 minutes. I want to ride for 30, but it gets really boring... even though I am watching tennis on tv while riding. I am doing about 200 situps and working my upper body as well as my lower body. I am lifting almost the same weight I was before I got injured on my leg press and my calf raises. I am back to my weight on my hamstring work.... now, though, I am realizing how weak my hamstrings were before I got injured.
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I pretty much have forgotten about my knee during the day, driving, and while at work. My gait is almost completely normal. I did start wearing high heels, but have backed off a bit because sometimes my leg is tired after a day in high heels.
Also, the weakness in my hamstring is to be expected, he said. Since I had a hamstring graft, it just takes time for the hamstring to recover.
--------------
What am I doing in physical therapy, you may ask? Well, we are really working on lateral moves, and change of direction. I am doing some running, quickly stopping, changing directions.... running forward and backwards. Also working on quick steps, and jumping exercises like I use to do when doing plyometrics.
--------------
On my non-physical therapy days, I am riding my bike for at least 20 minutes. I want to ride for 30, but it gets really boring... even though I am watching tennis on tv while riding. I am doing about 200 situps and working my upper body as well as my lower body. I am lifting almost the same weight I was before I got injured on my leg press and my calf raises. I am back to my weight on my hamstring work.... now, though, I am realizing how weak my hamstrings were before I got injured.
---------------
I pretty much have forgotten about my knee during the day, driving, and while at work. My gait is almost completely normal. I did start wearing high heels, but have backed off a bit because sometimes my leg is tired after a day in high heels.
Thursday, March 09, 2006
11 Weeks Since Surgery
I am really starting to NOT notice my knee a lot more now.
In physical therapy this week, we started working on plyometric-like exercises, such as forward jumping, backward jumping, and diagonal jumping. I continue to do fast steps on a trampoline, and have started doing quick up and down steps on a step that they use in step aerobics. In addition, I am doing balancing exercises on a balance ball and circling a medicine ball around my body with my hands. That is really tough.
We are using the gym floor to do side to side shuffling, starting to do running (yeah).
I am still working really hard on my hamstrings. Working on the kick up to my butt.
I do not feel quite ready to get on the tennis court, but can see that in 3 to 4 weeks, I will probably start to feel ready... whether I am ready is another story!
In physical therapy this week, we started working on plyometric-like exercises, such as forward jumping, backward jumping, and diagonal jumping. I continue to do fast steps on a trampoline, and have started doing quick up and down steps on a step that they use in step aerobics. In addition, I am doing balancing exercises on a balance ball and circling a medicine ball around my body with my hands. That is really tough.
We are using the gym floor to do side to side shuffling, starting to do running (yeah).
I am still working really hard on my hamstrings. Working on the kick up to my butt.
I do not feel quite ready to get on the tennis court, but can see that in 3 to 4 weeks, I will probably start to feel ready... whether I am ready is another story!
Thursday, March 02, 2006
10 Weeks Post Surgery
Things are really starting to change now.
For example, sometimes, I have to remind myself to be careful with my left knee. When I am driving, for example, both legs feel exactly the same. And when I walk, I do not feel my knee they way that I used to.
We are doing a lot more lateral movement and jumping in physical therapy.
I am still have trouble with my hamstring firing, and I am working on exercises to bring the hamstring back to life.
For example, sometimes, I have to remind myself to be careful with my left knee. When I am driving, for example, both legs feel exactly the same. And when I walk, I do not feel my knee they way that I used to.
We are doing a lot more lateral movement and jumping in physical therapy.
I am still have trouble with my hamstring firing, and I am working on exercises to bring the hamstring back to life.
Thursday, February 23, 2006
9 Weeks since Surgery
My rehabilitation is progressing. I am not seeing the big jumps in progress the way I saw earlier on, and that is a little frustrating, but to be expected.
My knee just swells slightly when I workout, but ice takes the swelling away.
I am doing the following exercises now, either in physical therapy, or at home:
Sometimes I don't feel my left knee at all, and then I start to think... oh, wow, this is going to be what it is like when I am totally recovered.... and then I start to feel my knee... whether it is stiff, or tired, etc..
I notice that when I am standing, I favor my right leg rather than my left. I am trying to make an effort of distributing my weight evenly on both legs.
My physical therapist said today that the next 4 weeks are the most critical in my rehab because I am starting to feel good with my leg, and at the same time, the ACL has totally been accepted in my body yet. This is the period where most people get into trouble by doing too much or tweaking their knee and retearing their ACL..... so, I say, it is better to be cautious!
My knee just swells slightly when I workout, but ice takes the swelling away.
I am doing the following exercises now, either in physical therapy, or at home:
- Stationary Bike - 30 minutes
- Eliptical Machine - 15 minutes
- Leg Press with weights
- Calf Raises - both seated and standing with weights
- Squats with weights
- Hamstring Curls - while sitting with weights
- Quick Steps - while in a squat position - on a trampoline
- Lateral moves in a squat position across a floor
- Starting to work on running exercises
- Balance exercises on balance boards or standing on balance balls
Sometimes I don't feel my left knee at all, and then I start to think... oh, wow, this is going to be what it is like when I am totally recovered.... and then I start to feel my knee... whether it is stiff, or tired, etc..
I notice that when I am standing, I favor my right leg rather than my left. I am trying to make an effort of distributing my weight evenly on both legs.
My physical therapist said today that the next 4 weeks are the most critical in my rehab because I am starting to feel good with my leg, and at the same time, the ACL has totally been accepted in my body yet. This is the period where most people get into trouble by doing too much or tweaking their knee and retearing their ACL..... so, I say, it is better to be cautious!
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