Welcome to my ACL surgery recovery blog where I have been giving week by week updates on my recovery since I had ACL surgery on my right knee back on May 22nd, 2008.
Okay, so as i mentioned a couple days ago, I'm still not able to run. I keep getting a pain somewhere in the lower part of my patella from the pressure of running. The physiotherapist has suggested that my gluts and hamstrings are still weak so i should be really focusing hardcore on strengthening those areas. My quadriceps are strong so they are not much of a concern. So for now I am concentrating on squats, lunges and anything that hits the upper and back of my legs.
So my workout started once again with 1/2 on the exercise bike. From there i take my exercise ball and some 20 lbs dumbbells to do some squats. 3 sets of 12-15 (leaning the ball against a wall). After that lye down on the ground and then play my ankles on top of the exercise ball and bridge my body on a diagonal. Then i roll the ball with my legs inwards towards my body. This works the hamstrings good. 3 sets of 12.
Moving on to the exercise bands, i place them around my ankles and just step left and right until my hips can't take it anymore. Next, lying down on my side, almost like in a fetal position with my knees bent, i place the bands around my knees and keeping my feet together just raise the upper knee about 8 to 12 inches. 3 sets of 12 on both sides. Then i place the bands around my ankles and still lying on my side, straighten my legs and lift the upper leg. Again 3 sets of 12 on each side.
On to the lunges. I do forward lunges stepping on a Boso Ball. And i do backwards lunges, 3 sets of 12 each leg both forwards and backwards. Fun Stuff.
After that i move to the trampoline and do one legged hops. 3 sets of 30 hopping forwards and backwards and same hoping left and right.
They did a pit of ultra sound treatment after my workout as well.
So I'm gonna have work hard the next few weeks concentrating on my weak areas. I see my surgeon again on October 7th for x-rays and a check up so if I'm not running by then, hopefully something will show up on the x-rays that might suggest something else is wrong.
Anyway, that's it for this week, thanks for reading my ACL surgery recovery blog. Please feel free to leave comments or stories about similar experiences you might have had.