Friday, August 1, 2008

ACL Surgery Recovery - Week 10

10 weeks post ACL surgery in at this point. Progress is slow but steady now. I'll be taking my Mountain bike out this weekend but Im not allowed to climb any big hills or ride any rough trails. Mostly just path and street riding i guess. I'm seeing small improvements but i still dont think i'm ready to run yet as i get a pain in my patella if im moving too fast.

Just a quick note that i hope nobody out there plans to reference my posts as an alternative to getting proper care for their surgically repaired ACL. The best thing to do is to get your ass into a physio clinic for the proper training. Yes, it costs money but its worth it. The purpose of the blog is to give you an idea of what it will be like for you.

My phsyio routine this week was not too much different from the previous week. I started with 1/2 hour of exercise bike. Then about 15 minuite on the trampolin just doing basic forwards/backwards and side to side jumping. Then i move to this squat machine they have where you're lying on your back doing squats. I dont remember what the name of the machine was. It uses cables for resistance. Anyways, i do jump squats on it. 5 sets of 10. After that i move to the bungee cords which i explained in my previous post (Check out week 9 for details). Next, a bit of hip work with the exercises bands and then some balancing work on wobble boards. Then i move on to the treadmill for 10 minuites of fast pace walking with an incline.

New exercise of the week was on the "FitVibe" machine. For more info: http://www.fitvibe.com/main.php?lang=GB

Basically its a vibrating platform and i did squats and calf raises on it. Its suppose to work your muscles a lot more. Check out the link for more info.

After that i move onto the Swimex pool for some Jump-squats and Lunges then doing some pool running against the current.

Add Ice to Knee for 15 minutes. Going through this routine takes about 2 - 2 1/2 hours. Repeat one more time during the week. $120 bucks later and thats it for the week. Of course this doesnt include the exercises you're suppose to do at home.

Anyway, thats it for this week. Sorry thats its bit of a rushed report. Thanks for reading my ACL surgery recovery blog.

2 comments:

  1. when are exercising on your own, are you wearing any type of brace or wrap

    ReplyDelete
    Replies
    1. No brace is necessary but it's really your choice. I don't use one nor do I plan to. I will wear a neoprene wrap to warm my knee up on a cold day though.

      Delete

Total Pageviews