Week 6 ACL rehab Workouts

Feb 15-21

02-15-2010

Mon:   Stationary Bike- 40:00min/14.39 miles; Lev 12 & 13 of 20

            Randy Couture Workout- 5 sets of 55 lbs

            Leg Press- 160/15, 160/15, 180/15, 200/14

            Hot Tub for 15 minutes

02-16-2010

Tue:     Stationary Bike-40:00 min/14.40 miles; Lev 12 of 20~

            Randy Couture Workout- 4 sets of 65 lbs~

02-17-2010

Wed:    Stationary Bike-20:00 min/7 miles

02-18-2010

Thu:     Stationary Bike-20:00 min/7 miles

02-19-2010

Fri:      Rest

02-20-2010

Sat:     Stationary Bike-45:00 min/16.20 miles level 11

           Randy Couture Workout-4 sets with 65lbs

           Military Press: 115/10, 135/8,5,5

           Swim: Freestyle: 300 meters

           Hot Tub- 10 minutes

02-21-2010

Sun:    Rest

Week Totals:
Swim: 300 meters
Bike Time: 2hr 45min
Bike Dist: 58.99 miles

Week 5 Leg Rehab Workouts

This weeks Leg Rehab

Tuesday- Feb 9
Stationary Bike-20:00 min/; Lev 6 of 12~
 Leg Press With Bands  3 set 10  weight unknown~
Treadmill  Backwards Walk-10:00 min/15 degree incline~


Wednesday- Feb 10
Stationary Bike-30:00 min/10.80 miles; Lev 6 of 12~
Hip Abduction-125/15, 130/5, 140/15~
Leg Press-120/15, 140/15, 160/15~
Hip Adduction-80/15, 75/15, 70/15~


Thursday- Feb 11
Stationary Bike-16:00 min/5.78 miles; Lev 6 of 12~
Hip Abduction-130/15, 135/5, 145/15~
Leg Press-120/15, 160/15, 180/15~
Hip Adduction-80/15, 75/15, 75/15~


Friday- Feb 12
Stationary Bike-35:00 min/12.60 miles; Level 11 of 20~
Leg press-120/15, 160/15, 180/15~
Randy couture Workout:
      Set 1: 45lbs x 8- Bent Rows; Upright rows; Mil Press; Good Mornings; Squat and Press; Deadlift
      Set 2:  55lbs x 8- (same)~
      Set 3:  65lbs x 8- (same)~
      Set 4:  65lbs x 8- (same)~
Hot Tub for 15 long minutes ~
Walk-.61 miles (was 40 degrees out, wore vibram five fingers, feet were freezing)

10 Mile Stationary Bike Today

Today I decided since I am no longer under the Watchful eye of the Physical Therapist, I decided to start developing leg workout plan.  My first goal is to get to where I am biking 1 hour a day, This will develop the muscles in my legs and will start preparing me for Triathlons.  I said I was going to do one last year but I didnt have a bike and stationary bikes always turned me off and by the time I bought a bike and started training it started to snow a then a few months later I tore my ACL.  So today I went to the gym and hopped on the stationary and rode for exactly 30 minutes and went 10.80 miles.  I was very proud of myself since this is further than I have ever been on a stationary before, when I was younger I would do this all the time on my bike but that was years ago.   Whats funny is that 30 minutes and 10 miles wasn't that had, it's more of a mental challenge than anything else.  So tomorrow I will go 32 minutes, increasing my time by 2 minutes per day until I reach 1 hour on 27 Feb 2010.  At that point I will maintain the 1 hour rides Daily and on 22 March I will start incorporating running into my regiment.  honestly I am not sure when I will stat swimming, I will have to check with my PT to figure that out.

You are free to go!!!

So this will be a short blog, but I went to Physical Therapy and knocked that out.  So at the end of the session the Doc (PT) told me that my range of motion was good over (140 degrees), I walked fine and that I didn't need to go to formal physical therapy anymore.  He suggested that I start biking more, up to 40-45 minutes per session, do leg presses, with appropriate weight and to stay away from leg extensions.
And here comes the best news, He said I can start running lightly at 11 weeks, thats March 22, 2010 and I can't wait.

Pics of my Knee

So I realize that I have yet to post pics of my knee so I'll take the opportunity now post all the pics I have taken while I am thinking about it.  I will post then in the order they were taken. Now as you look at the pictures notice the difference in size.

 This Pic was taken 20 minutes before the Surgery.










This Pic was taken immediatly after the Surgery while I was still in the hospital bed.









 The next 4 pics were taken today, notice the size difference,  a few weeks ago it was double the size it is now so the doc took 90ML of fluid out of it.  It felt great to have all that pressure relieved.


















Heres a pic of the scars.

Progess is happening, The Need For Speed!

I made it on time to my 1445hrs Physical therapy appointment safely. As usual The first thing we do is warm up my knee for 10-15 minutes, then I go on to leg raises and for 3 sets of 10 with weight on my ankle which is pretty easy. From there I move on to the stationary bicycle where I did 7.42 miles in 26 minutes at level 11 out of 20. I was pretty proud of myself, cause last week I couldn't go as far on as high a level. Then came the the lying leg press wile squeezing a ball in between my legs and 3 sets of 10 while pulling my knees apart with band resistance and it felt good to be using my muscles. I then moved back to my treatment area to check my range of motion and today I reached 142 degrees, so progress is being made. After that I got on the treadmill, increased the incline to 15 degrees and walked backwards for 12 minutes. Overall Therapy went great, and I am now very tired, I attempted to hit the gym up after I left and was only able to survive 20 minutes of lifting, so nowhere I am dozing off and trying to write a blog. Well until ext time enjoy life!!!

Todays walk in the park or mall?

So After Physical Therapy on thursday and hitting the gym last night I wanted to get back to were I feel most comfortable, The Canyon's. The Told Amy I was going to Provo Canyon to walk a bit and they decided to tag along which wasn't a problem, so we all get ready and get to the canyonm get out of the car and immediately the kids start whining about tit being too cold, I thought it was very nice, a tad chilly but bearable, so we left which was fine, they needed to play anyways so we went to University mall and they played while I walked around, I only walked for 15 minutes but it felt like I had just finished a road march. I'm not complaining I'm just saying I got a good little workout. Its weird cause my reconstructed leg is half the size of my other leg and it gets fatigues very quickly, this kind of makes me wonder how did Jerry Rice started playing football a month after his surgery, and I was in really good condition. Well I guess I shouldn't compare myself to Jerry Rice! Well anyways my walk went well and I am looking forward to my walk tomorrow!

My ACL Runneth over!!

OK, so it has been months since I have made a real blog post but I have finally found something worth blogging about. Well I tore my ACL playing basketball on December 17 2009, and this was the beginning of long painful process. So on January 4, 2010 I had ACL reconstruction surgery and meniscus repair by Dr. Donavan Nelson at Central Utah Clinic in Provo and everything went well. So I was really discouraged in the beginning because I hadnt made any progress in my first 2 weeks post p and the swelling wouldnt go down, so I went to the Doc to let them know and I ended up getting 90 ML of blood and almost instantly it felt better and I had over 40 degrees more bend in my knee. So as of today I have 130 degrees of bend in my knee and rehab is coming along pretty well.

I am now waling without crutches and today I went for a walk around the mall. It's kind of weird cause the muscles in my left leg have all shrunk and I get really tired after a 10 minute walk but thats ok cause I should be good to go within another month. I do my own little rehab at home on days that I dont have Physical Therapy scheduled and it seems to be working out since I am making positive progress when the Therapist see me. So I will continue to push myself and hopefully I will be running some races by the end of the year!!

Physical Therapy Appt #4

So today was a little different, My therapist saw me and asked me, How long has it been since you had you surgery , I told him it was Jan 4, 2010 and he said, "get rid of those crutches" he had me walk about 20 feet without them and said I dont really need them. Now, I have been walking a little without them around the house but I didnt want to do too much walking without them out of fear that I may damage my knee more. So I guess I will be trying to get around without them now. So my Therapy started out like normal, I did the heatpack on knee for 20 minutes and then went to the step up machine for 12 minutes where I did 678 steps at 6 resistance; then I moved to the bicycle where I rode for 15 minutes and that went well, The next machine was the leg press while squeezing the ball and pulling knees apart for 3 sets of 10 and that went great. This therapy session is really boosting my confidence in my knee. I then moved to the bed where the therapist checked my knee bend and I hit 130 degrees which is good. I read online that 135 is normal even though I can probably get 170 degrees with my right leg, but it will come, I'm sure. So I then jumped on the Treadmill and walked backwards with a 15 percent incline for 8 minutes and this really made me feel good. i almost felt invincible again!! I finished that up and iced it for 15 minutes and went home.

Physical Therapy Appt #3 Retro dated

Today was a pretty good day, was kind of tired from class but today I have 125 degrees of flexion in my knees which is a big gain from my last appt where I had 115 degrees. I did the same of PT stuff so nothing new.

Physical Therapy Appt #2 Retro Dated

Well I have been is soo much pain I have been practically eating pain meds(hydromorphone and oxycodone) So I did my normal Physical Therapy stuff and I have 115 degrees of Flexion in my knee.