I've been having guests come to see me so I figured I should wear some trousers loool. Much easier to go toilet wearing a dress. •
I've only really been using paracetamol during the daylight hours. Which is a good sign pain wise.
I use oxycodone early in the morning or late at night because I've probably been sleeping in a funny position so I wake up in agony. •
I haven't been icing my knee as much as I should so I need to do better at that.
I can walk slowly and carefully without crutches and my leg raisesare looking better too 💪🏾. #aclrecovery#aclrecoveryclub#aclsurgery#aclfamily#hamstringgraft#aclinjury#acltear#meniscusrepair
0 436 minutes ago
Practice run for the #Chester10k next week this afternoon in the sunshine!
A few niggles in the knee and hip, so need to add a couple minutes on for a stretch stop when my Nike app paused. Overall happy that I did it with an average of 6:30 pace throughout!
Ran the last 3km into the wind back along the river too. 🏃🏻♀️
🔥Knee flexion mobility🔥
💥 By the end of week 1 after ACL reconstruction, you should have 90 degrees of knee flexion (bending). And by week 2 it should be more than 110 degrees. Although bending may feel dangerous, scary, or "like your knee will explode" (my patients say this all the time 😂), it won't, I promise! In fact, when you were on the operating table, your surgeon fully bent your heel to your butt and then fully straightened your knee to test that the new ACL graft holds and that it is placed correctly. What you're feeling is mostly swelling and highly sensitive tissue in the area of your knee (your brain makes it more sensitive as a protective mechanism!). So feeling a lot of pain and pressure is NORMAL. You will need to control your swelling (see my post on "extension") and then slowly work into the pressure/pain to regain your range of motion
☝🏼 The videos above show some of the most common ways to get your knee flexion back at the early stages (weeks 0-2). Again, they are not the only ones, but they are effective and simple. You do not need to perform all of them. Instead, find one that is convenient and effective for you and do it A LOT!
🚨 On all the exercises below, hold each stretch for 5-10 seconds, release, and repeat for 5 minutes. Perform 5x/day or more
💥 Seated scoots
1️⃣ Sit back in chair and slide your involved foot back with your other leg
2️⃣ Scoot forward in the chair without letting your foot move, bending your knee in the process
💥 On back wall slides
1️⃣ Use gravity to help slide your heel down the wall. Use other leg to help push down further if tolerated
💥 Heel slides with strap
1️⃣ Seated on floor/bed, wrap a sheet/belt/etc around your foot, crossing in the front of the ankle
2️⃣ Actively pull heel to butt, then when it stops, pull belt to increase the stretch
💥 On back swiss ball flexion
1️⃣ Lay on your back with your calves on the top of a swiss ball
2️⃣ Actively curl ball towards butt, bending your knees towards your face
❤️ TAG or SHARE with someone who needs help improving knee flexion after surgery!
Curls on point, J.S! 🙄💁 but anywho, If you don't have or use any Myofascia Release tools in your recovery regimen, you're missing out! Even if you don't work-out and sit at a desk all day, MFR is something you should be doing to release those tight muscles and connective tissues for overall health, posture and performance. .
There are a plethora of tools + methods out there. Some of my fav tools are::
•Lumpy Hard Foam Roller
•3 different Trigger Point balls (vibrating, hard ball, soft ball) •Massage rolling Stick/Hard weighted rod
•Scrapper •Massage Therapist + my massage slave wife 😘
My go-tos are @tp_therapy foamroller & @hyperice#Hypersphere vibrating trigger point ball 💚💖💚💖💚💖 I've tried a few diff rollers this is byfar the Best quality. And I'm not going to even start on this ball 😍😍😍😍😍 #heaven. Plus they're trusted brands from many high end gyms. It's Worth buying 👌👌
These have definitely been a huge aid in my post-op recovery🖤🖤🖤 🙏
If anyone has any other tools+methods they use, share below por favor! 👇 👍
#smallwins help you get to your goals - @sunnyforgetsthesun shows us how her tireless work on #crowpose helped her find a way to soar. Whatever you are trying to achieve, you must break it down day by day and appreciate the ups and the downs in the process
1 751 hours ago
For those of you starting into your strengthening phase of rehab, lunges will be exercises you should be doing. I'm a fan of the reverse lunge as it is more stable for the surgical leg, and there are simple ways to progress the difficulty level as you get stronger and improve your balance. To start, your surgical leg will be in the front position. Moving your surgical leg into the reverse stabilizing position is difficult and often painful early on, so we wait until you've gained a bit more strength before moving on to alternating your legs.
↔️↔️SWIPE↔️↔️ to see the progression of the reverse lunge.
1. Stationary reverse lunge. Here you can see that both of my feet are fixed and not moving. If this is tough at first then hold onto something for balance.
2. Reverse lunge with step-through. Surgical leg remains fixed in front position. This will challenge your balance some more and get your quads working harder and heart rate up.
3. Alternating Reverse Lunge. Fairly self explanatory! Take it slow and progress to this only as tolerated! That post-operative leg will be challenged in the back position so take it easy. .
Then when this gets easy, add some weight!
Real life ✅ my fitness journey throughout my ACL injury.
Top left (before injury and any exercise)
Bottom left (at my fittest- I had actually torn my ACL for 7 months at this point)
Right pic (12 weeks post op: ACL reconstruction) I wanted to see how my body had changed since having 12 weeks off from the gym. Sadly there is some! I've lost muscle definition and feel like I've gained some weight. Only slightly but still some! I've thoroughly enjoyed being back lifting and am pleasantly surprised that I can still lift as heavy. It has been the toughest mental challenge I have ever been through. Feeling useless and limited in every way. Even being confined to one room for 2 weeks straight was a killer. But we're doing this. To all my ACL survivors out there. You're awesome 💛 keep doing what you're doing. #acl#aclfamily#aclsurgery#aclreconstruction#aclrecovery#rehab#fitness#journey#weights#aclinjury#gymshark#gymsharkwomen#weightloss#realshit#life#gym#bestrong
0 302 hours ago
I have been feeling extremely unhappy with myself recently, to the point of where I'm avoiding pictures or going out. So I have decided that body positivity doesn't grow on trees so I need to work for it again and stop blaming my knee injury for everything that goes wrong in my life lately.
It would be a full circuit but the walk onto Chasewater was marshy and very difficult to run on so I walked the first part of the circuit and decided to record when running, which is why it doesn't say I got home. Don't worry I'm not dead in a gutter anywhere.
I'm not focusing on pace as I didn't push myself too much, just trying to start enjoying running again before I push harder. Stopped a few times, out of both enjoying the scenery and being hideously unfit. This was my first lengthy run on uneven and unpredictable terrain since the knee injury. It went well with no knee pain and I'm feeling very good about it with the hopes of fitting it into my schedule as a bi-weekly thing. Note to self: buy new running shoes as your shins are ripped to shreds. 😫💪🏼 #bodypositivity#running#sports#fitness#backonit#hockey#sprint#jogging#workout#runkeeper#chasewater#training#acl#aclrecovery#aclreconstruction#aclrehab#meniscus#meniscusrepair#medial#lateral#knee#arthroscopy#physio
0 232 hours ago
Day 55 of #gymshark66 it's gone so quick 😧 bodypump complete 👌
@thecomebackhub writes, “Hey I ruptured my ACL on December 11th 2017 playing Australian rules football. I did it the textbook way with no contact! It was quite painful but no where near the pain that surgery gave me. I have created my insta page @thecomebackhub to track my progress and hopefully give other people an insight on recovery and some advice to help them with their injury aswell. I’m day one and can’t wait to get stuck into rehab and get back to doing what I love! Thank you for reading” #aclrecoveryclub#aclclub#aclrecovery#aclreconstruction#aclsurgery#acl#aclfamily
Moin Moin! Die heutige #kriwatübungderwoche sind die #Skippings aber in einer extended Edition 😉 Versucht beim schlagartigen Stabilisieren darauf zu achten, dass der Oberkörper leicht vorgebeugt ist. Dadurch schaltet ihr den Gluteus mit dazu. Ihr seht schon in Video wie Linus‘ Beinachse stabilisiert wird und das vor allem mit dem Gluteus Medius, den wir bei unseren Miniband-Übungen häufig ansprechen. Dieser kleine Muskel ist so extrem wichtig für die Beinachsenstabilität. Viel Spaß beim Nachmachen!
Euer Kriwat-Sport-Team 😊
P.S.: zu zweit macht es wirklich Spaß ! 😉😊👍🏼
I decided it was time to introduce myself. My name is Lindsay and a little over a year ago I decided to drastically change the path that my life was on. I loved what I did, but I felt stuck and unsure of what my next steps should be. I stumbled upon Endermologie and suddenly I felt all of the pieces coming together. Growing up I was a competitive gymnast until an accident messed with my head so badly I could no longer do any backwards tricks. From there I put everything I had into dance. It was and still is my greatest passion. After over 20 years of pushing my body past it’s limits Endermologie first came to me as a way to heal myself. As a dancer you have a better understanding of your body then most. I could pinpoint my pain, I could tell you probable causes of it but nothing I tried was giving me the relief I was after. When my clients come to me they are almost always at their wits end. I have been there and understand the frustration of it. Combining Endermologie with other modalities or just committing fully to it is a way to speed up the healing process. It is a gentle massage technique that uses both rolling and suction to break down scar tissue, increase blood circulation, reduce inflammation and boost the Lymphatic System. #scartissue#musclepain#injuryrecovery#sportsinjury#softtissue#postsurgical#backpain#shoulderinjury#aclrecovery#kneeinjury#tenniselbow#carpaltunnel#shinsplints#ligamentdamage#sports#athlete#dancer#gymnast#active#yyc#followyourpassion#entrepreneur
Today I gave #18POINT1 a go. As I don't have a rowing machine in my #GARAGEGYM I substituted the 14 Cal row for some #sdhp instead.
1 534 hours ago
Last December I took a trip to Thailand. It was such an awesome experience but I missed out on some cool things because of my knee. A few tips for travelling if you’re pre surgery…
💺 Try and get the aisle seat on an airplane. It helps so much when your knee gets stiff and achy…
🏊🏼♀️ Swim with a #pfd. For some reason every time I kicked without one, my knee felt like it was going to pop out…
🤸🏽♀️Bring your brace EVERYWHERE. You’ll never know when you need that extra support on that unexpected hike…
🍔 Have fun!!! Do everything you can! Don’t push it because the last thing you want is to injure yourself while on vacay…
Do you have any other tips for travelling with an ACL tear?
Nigel came to FIX in 2013 with a self-described "busted ACL" and here he is standing on top of Lobuche East in the Himalayas (6,200 m) in November 2017. ⠀
Go Nigel! We're amazed by your effort and so happy to have been part of your route to the top of the world 🏔🏔🏔
There’s many components to ACL rehab and I strive to challenge my athletes in every way possible so they are 100% ready to return to their sport. Second ACL injury rates are far too high and in my opinion, can be significantly reduced through a good sound rehab program (with commitment from the athlete too of course).
Here is a series of exercises that incorporates plyometrics and agility.
1️⃣ Ladder Drills - working in footwork and confidence with quick cuts
2️⃣ Box Toe Touches - works on footwork and ability to transition quickly off her feet, added benefit is working on cardio as well
3️⃣ Depth box jumps - challenges her ability to take on load and transition into an explosive jump
4️⃣ Soccerball kicking - because why not allow the athlete to stay engaged with the sport they love? @hb_wes said @swtp3a was going to put a hole in the wall.
20 3852:54 AM Feb 12, 2018
Making a Lunge and Squat Harder
I like to challenge muscles in different ways during rehab and this is one of the ways. Elevating their feet during lunges and squats requires the muscle to be used through more range of motion. We lower the weight compared to a standard lunge or squat but this is very challenging. @swtp3a@lekhakach both continue to kill it in rehab!
15 3589:13 PM Feb 10, 2018
A common issue with people deadlifting is the bar tends to drift away from the body. This limits the amount of weight we can lift and puts more stress on the low back as opposed to using the entire posterior chain. Here @bradschachat is using a band to pull the bar away from @hb_wes. This forces him to increase lat activation to keep the bar close to his body and improving posterior chain activation.
16 2507:48 PM Jan 30, 2018
Assisted Pistol Box Squat
This is an exercise I like to use to challenge the quads both eccentrically and concentrically. If someone isn’t strong enough to do a normal pistol, I’ll use a TRX to give some assistance. The TRX allows them to control the amount of assistance as they gradually get stronger over time. @lekhakach
11 2741:29 AM Feb 15, 2018
Getting stronger should ALWAYS be part of ACL rehab. I look for different ways to challenge glutes, quads, hamstrings and calves so my patients are continuously getting stronger. I always tell them that by the end of therapy, I want them to be the strongest they’ve ever been. Late stages of ACL should not be easy, my athletes are typically exhausted by the end of rehab and I wouldn’t want it any other way. @swtp3a@theaclclub
1️⃣ Hamstring Curls on slide board - we’re focusing on eccentrics as she slowly straightens out her knee.
2️⃣ Single Leg Bridge with feet elevated - challenging for glute strength, her foot being elevated on the box makes her have to go through more range.
3️⃣ Plyo Rear Foot Elevated Split Squat - works on quad strength as well as her ability to transition from eccentric to concentric. Developing power back into the quads is always a challenging task but necessary for explosive tasks in sports.
Here’s an exercise I like using to work on footwork, cutting, agility, reaction and conditioning. The top of the box (closest to me) to me is side shuffles and the back of the box is karaokes. She has to respond to my verbal commands of “switch” to change directions or “across” to go diagonal, and also reacting to the ball when I kick it. I intentionally kick it behind her to make her react and track the ball, I’m bad at soccer but not that bad. @swtp3a killin this drill was definitely fatigued after.
7 22021 hours ago
Reactive Cutting - Deceleration
This is an exercise I like to use for deceleration. The band pulls her in the opposite direction and my instructions was to control the deceleration. I use this in all directions to work on decelerating in all angles. Coming off surgery, this helps to improve proprioceptive awareness and confidence in decelerating. @swtp3a
1 2164 days ago
Today marks 1 year since I had my ACL replaced. It’s been a long tough year, but God has been good. The knee is almost back to what it was originally, and I’m stronger as a person.