Almost 3 months post-op! Summary is below 🙂

11-week Recap

  • Saw my surgeon on Monday – he said my knee looked great! Still a little swelling, but it should go away soon. The pain under my knee cap is caused by weakness in my quad, and it will eventually go away. No running till 16 weeks – my surgeon said even professional athletes that do rehab every day shouldn’t be running till 16 weeks – too much risk of stretching out the graft.
  • Surgeon also said I could wear heels now if I wanted – he said it just depends on if I am willing to risk wearing them! Obviously more risk of twisting my knee… I asked since I have several weddings to go to this year, and he said I can wear heels, but dancing should be my biggest concern.
  •  Told PT my hamstrings have never really been that strong, so we worked hamstrings a lot this week – the back of my leg bruised a little bit, so I am taking a little break
  • Had a skype session with Sargam Mishra, and she performed (long distance) Pranic Healing on my knee from India. I should start to notice a huge difference in the next few weeks! The rest of the day after our session, my knee was really hurting. .This morning, though, it feels pretty good!
  • Flexibility is back and my Bikram Yoga classes are getting easier!

PT Exercises

  • Elliptical at the beginning of my workouts, 10-15 minutes
  • Side-lunges while holding onto TRX band – 3 sets of 10
  • Single-leg squats while holding onto TRX band – 3 sets of 10
  • Balancing on Bosu-ball on injured leg, ball side up. Holding 4 lb weights in each hand, 1) punch forward, slowly, 30 times. Rest. 2) Punch to the side (left & right), slowly, 30 times. Rest. 3) cross-punch in front of you, slowly, 30 times. Rest. 4) balance on bad leg and bring other leg as far out diagonally behind you, then to the other side. 1x 30
  • Balancing on Bosu ball, ball side down – lower into a squat and reach down and to the side like I am trying to touch foot, then back up and around to other shoulder (twisting) – 2 x 30
  • Plank hold, lifting one leg up, then the other while balancing on bosu ball, ball side down w/ankle weights– repeat 10x each leg for a total of 3 sets.
  • On injured (left) knee – holding 12 lb weight in right hand – then lean forward, balancing on injured knee w/weight hanging down (think warrior 3 position) – 2 sets of 15
  • Lunges w/twist to side – lunging forward on a bosu ball w/ 12 lb ball – 2-3 sets of 20
  • Monster walks to the back/side (stand looking forward with a slight squat, side step left leg & to the back – so stepping not to the side or to the back, but in between) – 10 each side, 2x
  • Without stopping – 15 seconds leg press, 15 second hold @ 90 degrees, 15 seconds leg press (on injured leg) – 3x
  • Sliders – in plank position on hands, bring one leg out to the side and back. repeat on other side. then bring both legs out & back. Repeat 10 times, 3 rounds.
  • Lay on back w/sliders under my feet. Bridge stomach up, then slowly slide one leg out and back. Repeat on other leg -2-3 x, 30 seconds
  • Lay on back w/sliders under my feet. Bridge stomach up, then slide one leg out and back. Repeat on other leg , going as quickly as you can, non stop -2-3 x, 30 seconds
  • Workout at gym 1-2 times a week, doing PT exercises above
  • Stretching after every workout
  • Bikram Yoga/Yoga (1x a week, if I can find time)

Now that its confirmed I cannot run for another 16 weeks, I am a little bummed… its been so hard not doing cardio! At the same time, I have been reading about people running at 12-14 weeks, and they have a lot of issues from starting back too soon. So maybe it is a blessing in disguise!

I have the house to myself this weekend, and I am planning on lots of sleeping, reading and meditating. I am also going to a yoga inversion class! Now that I feel comfortable enough to do handstands again, I want to really start working on getting my balance even better. Below is a pic pre-surgery!

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