ACL Recovery Log #12 – 2 Months Post Op

Not much has changed since the last post. Still going to PT 2x per week, but now we all have to wear masks. I saw that coming! Even though it is pretty annoying to breathe through a mask during PT it’s pretty important to keep everyone safe.

My exercises at PT will probably stay the same for the next month or so since I can’t really progress much more until 12 weeks. I’m just focusing on strengthing my quads, hamstrings, and glutes, adding more weight, and really working on single-leg exercises (squats mainly!) I have a pretty solid PT routine at home also. Usually, I mix and match the below exercises.  

Loop band lateral walk

Loop band glute bridge x 15

Stability ball glute bridge to hamstring curl x15

Single leg TRX calf raises x 20

Squats on airpad x 20 or TRX squats x 20

Balance Pad Lunge

Single leg Romanian deadlift x 15

Single leg squat x 10 (still pretty difficult for me, usually can only manage about 10 reps and 5 with my other foot completely off the ground)

Goblet squat x 15

Walking lunges (sometimes with dumbells)

Single leg balance with resistance band row  (pull & push) x 20

When in PT we add on machines, like leg press, hamstring curl, and cable column duck walks. 

 

I’ve been riding my bike trainer a lot with 30+ miles in the books last week. I think it may have been too much because now I’m dealing with some IT band issues. But this past weekend I took the bike off the trainer, switched out the tire, and rode outside for the first time since December. It was amazing!

Now I have my mountain bike on the trainer so I still have the option to ride inside, which is really convenient!

Two Month Knee Update
Even though it’s definitely feeling stronger, my knee still feels stiff and tight most of the time and remains a bit swollen. I ice it usually once per day after working out. They said this recovery was a slow process and they were right. It leaves me wondering if my knee will ever feel “normal” again?