12 Weeks After ACL reconstruction

18 Aug
~Gym~
1hour exercise bike (level 6) fat burn
Lats pulldown - 22,5kg (3sets of 20)
Vertical Rower - 30kg (3sets of 20)
Quad press (left Leg) :
7,5kg 3sets of 20
15kg. 3sets of 20
22kg. 3sets of 10

19 Aug
~Horse Riding~2 horses schooling walk out (2hrs)

20 Aug ~rest~
My leg is VERY tired and stiff,better on the 21st (Friday)

21Aug Saturday_
I rode 1 horse lightly,and it was not feeling great.
I went for a Run :
10km - 1hr 5mins ! Trail;'"" WOW!! WAS great!
After feeling pretty bad,because I was not able to run the past two days ,this day made me very happy!
Endorphins I Love you!!!!
******
en·dor·phin⁠ (ĕn-dôr'fĭn)
n.
Any of a group of peptide hormones that bind to opiate receptors and are found mainly in the brain. Endorphins reduce the sensation of pain and affect emotions.

[ENDO(GENOUS) + (MO)RPHIN(E).]

22 Aug Sunday_
My left leg is very stiff today:
I have come to gym to cycle it out _
=1hour fat burn
=Core work, pushups (3sets of 10),Hamstring curls, triceps ~medicine ball.

23 Aug-MONDAY
~TRAIL RUN- 1hr20mins ~12,2km !!

24 Aug -Tues
Trail Run- slow 5km's

The 10 week mark, after ACL reconstruction

Wednesday 4th
~Trail run 5km
Thursday 5th Aug
~none

Fri 6th Aug
~Trail run 3km (interval training)
~Squats (x2 held for 15secs)

Sat 7th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
~run up &down 3flights of stairs
~5lunges per leg

Sun 8th Aug
~Trail run 5km
~Squats (x2 held for 15secs)
=stretches
=~run up 3flights of stairs

Mon 9th Aug
~Road Run in 51mins = 7.4km

Tues 10th Aug
~Farm Run 50mins = 6,3km
~Lunges x 5 each leg
~Squats holding 20seconds +arms up straight-low- X2
(Was a great day,time to get into the gym &do weights again)

The 11 Week Mark after ACL Reconstruction

Wed 11th Aug
~gym
•Cardio -Stationary Bike = 10mins H.R= <150bpm
•Quad press -
##Left leg:
*7,5kg straight foot:20 ,toe in: 20,toe out: 20
*15kg straight foot:20 ,toe in: 20,toe out: 20
*22,5kg straight foot:5 ,toe in: 5,toe out: 5

##Right Leg:
*15kg straight foot:10 ,toe in: 10,toe out: 10
~Hamstring stetches

~Thurs 12th Aug
RUN (1/2road , 1/2 trail) : 8km
=1hour 10mins

FRI 13th Aug
~TRAIL RUN :6km : 50mins

Sat 14th ~OFF DAY~

Sun 15th ~Day Hike~ + 12km

Mon 16th *Aug
~8km~ 1/2 trail , 1/2 road= 1hour 10min
~Was great!But I am exhausted tonight.

Tues 17th *Aug
~Rode 2 horses_very tiring : 1hr 30mins !
~No run: too stiff!

The 9 week mark, after ACL reconstruction

(Wed 28- Fri 30July: I've been on a course-no time for gym!)
~Thurs 3500 Steps
~Fri 4600 Steps
~Sat 2300 Steps
~Sun 6500 Steps
~Mon 11600 Steps

~Tues 6300 Steps
•AND 3km RUN•

8 Weeks POST ACL Reconstruction

21 July ! Wednesday
Today after yesterday's first road run,I don't feel sore,my knee feels great.
At first I thought maybe I'll cycle today ,give my knee a break....
The road was calling me: so I ran just over 1km...
I went to gym:
10mins super cardio on step machine ,but I couldn't keep my eyes off the tredmill..... So..On the tredmill= I ran 2km !!!!
Praise God !! Amen !! Wow wow wow , I'm so ecstatic! And my knee's fine , feeling good,I'm feeling strong !! Wow..

I was smiling all the way!Like I had a huge secret , cos I DID!!

~*: Bosu Ball -> Balancing &light squatting
1 legged Balance
1 legged squats Holding for 15 seconds...
'Heel-toe -Heel-toe' in squat position
~*: Quad Press (Left Leg Only):
7,5kg :Toe up:10 reps , Toe out 10reps , Toe in :10reps
15kg :Toe up:10 reps , Toe out 10reps , Toe in :10rep
~*: Quad Press (Right Leg Only):
7,5kg :Toe up:5 reps , Toe out 5reps , Toe in :5reps

Vertical Rowing machine (22,5kg ) 3 sets of 15 reps
Mat: Ab crunches -stability ball
Hamstring Curls /stretches

22 JULY
~3km RUN (dirtroad)~ Fantastic! I'm really excited , I feel good. My left hamstring is really stiff compared to right one, its just going to get stronger and stronger.

23 July
6200 steps on podometer
~no gym today~

24 July -Saturday-
1 hour Fat Burn (exercise bike)

25 July ~no gym~

26 July
~3500Steps~
~GYM~:
*Exercise bike: 1hour Fat Burn(level8)
Lat pull down: 22.5kg (3x sets of 20)
Lat pull over: 22.5kg (3x sets of 20)
*Quad Press: (left leg only):
• 7,5kg :Toe up:20 reps , Toe out 20reps , Toe in :20reps
• 15kg :Toe up:20 reps , Toe out 20reps , Toe in :20rep
~Mat :Hamstring curls

27 July Tues
Morning:
~*Exercise bike: 1hour Fat Burn(level8)*~
•Abs: Ab Curl Machine (4 sets of 20 reps on 30kg)
Stability Ball: using 3kg Medicine. ball, ab crunches . (3 sets of 10)

Hamstring curls/stretches

Afternoon:
~3km RUN~
~2000steps for afternoon, before run~

7weeks after my ACL reconstruction

Muscle Development Above the knee...


Goals From the 7th Week to the 12 week:

Early sports activities can be started and patients can often begin light jogging, cycling outdoors, and pool workouts. Side-to-side, pivoting sports -- such as basketball, soccer and football -- must be avoided.

Toward the end of this phase, some athletes can begin shuttle runs, lateral shuttles and jumping rope.

14 July Wednesday:
_Gym_
[•]1hour 40mins Fat Burn on Exercise Bike
[•]Mat_hamstring curls/stretches
[•]Bosu Ball_Balancing &light squatting
[•]10mins Cardio Step Machiine

15/16 July :No gym
~i was busy studying,didn't have time to take out to gym.
~with not going to gym for these two days, I definitely feel a decrease in my leg strength. The knee joint moves,feels unstable,feels like swelling has built up ,there's pressure in the joint (watery and it 'squishes' when knee bends)
~I have to flex my muscles when I walk -'Tell them' to work for me to bend the knee ,otherwise it doesn't feel sore... Strange feeling : forcing my Leg's muscles to contract when I walk, so my knee feels more stable.

17 July Saturday
~none~

18 July Sunday
~Gym:
40mins Cardio:Exercise bike
10mins Cardio:Step maxchine (80floors)
Tredmill = 500m in 4mins. :)

Mat
*Stability Ball- ab workout
*Hamstring stretches
*Balanacing and manueveing ball,whie on it straight /sideways/half body &Full body
*Medicine Ball for triceps and lats /biceps
*Quad Press (Left Leg Only):
7,5kg : Toe up:15 reps , Toe out 15reps , Toe in :15reps
15kg : Toe up:15 reps , Toe out 15reps , Toe in :15reps
*Ab-crunch : on 30kg & 40kg =3sets of 20 each

19 July
*: 20mins Cardio:Step Machine
*: 20mins Fat Burn Cycle
*: 1km RUN on tredmill !!! (Whoohoo!!)
*: Bosu Ball -> Balancing &light squatting
1 legged Balance
1 legged squats
'Heel-toe -Heel-toe' in squat position

*: Quad Press (Left Leg Only):
7,5kg :Toe up:20 reps , Toe out 20reps , Toe in :20reps
15kg :Toe up:20 reps , Toe out 20reps , Toe in :20reps

20 JULY
FIRST ROAD RUN , JUST OVER 1km
~GYM:

*: 20mins Cardio:Step Machine
*: 20mins Fat Burn Cycle
Mat Work: Abs stability Ball &Medicine Ball,crunches
Hamstring Curls
Stretches
'Bosu'Ball, light squats

6week mark after ACL Reconstruction

7 July Wednesday
~7800 steps
~no gym

8July Thursday
~2 hours on exercise bike at gym
~'Bosu'Ball,matt , stretches /legraises
~10pushups

BOSU BALL:


9July Friday
~My knee is sore today, it feels as if its 'clicking' . I have to continually 'tell' my leg muscles to contract when I walk to support the joint. It is as if the legs proprioception is not there? I 'd better go to Gym tonight. The legs muscles need to be reminded to work!

10 July *Rest Day, No Gym*

11 July Sunday
GYM:
30 mins cardio on Step Machine
20 Mins Tedmill - walking
30 Mins Fat Burn - Cycle
Mat Work -Push ups, ball work, stretches, hamstring curls
Quad press- (Left leg only)
Toe in : 10 reps 7,5 kg & 10 reps 15kg
Straight foot : 10 reps 7,5 kg & 10 reps 15kg
Toe out : 10 reps 7,5 kg & 10 reps 15kg

12 JULY : MONDAY
GYM:
1 hour Fat Burn Exerise Bicycle
Mat Work:
~Bosu Ball , squats /balancing exercises
~Hamstring Curls using Exercise Ball

Quad Press( left leg only):
Toe in : 12 reps 7,5 kg & 12 reps 15kg
Straight foot : 12 reps 7,5 kg & 12 reps 15kg
Toe out : 12 reps 7,5 kg & 12 reps 15kg