5th Week Mark after ACL reconstruction

30 June 2010 Marked 5 weeks after my ACL Reconstruction

_I went to physio this morning, it was testing as my muscles are stiff from the gymning
We were able to get flexion in knee joint to 5 degress less than the othe leg.

_I didn't walk too much today , 2/3kms in total (podometer)
_i did 1 hour on the exercise Bike : Today I started now pushing it to my Heart Rate Maximun : I could push to 176 , then it took 2mins roughly to return to 117 ( low HOUR within zone for fat burn)
_more stretches for legs /hamstrings etc .. As I am working muscles harder they are getting more stiff &shortening.


1 July
_1 hour on exercise bike 7:30am
& 1 hour 30mins Exercise bike 6pm = 2hours 30minutes total.

2 July
_6pm : 1hour 20mins on exercise bike
_stretches and calf exercises (step work /calf raises)

3 July
_Walking: lots of it at the farm: from 9am - 3pm 4.5km!! Most in 5 weeks !!
_4:30pm. on Exercise bike for 1hour 20mins , fat burn only , no cardio (high heart rate about 140 bmp) While I Watched World Cup Soccer: Ger vs Arg.

4 July
~on exercise bike for 2hours
~Calf raises left leg only
~step streches
~"Bosu" ball squats and balancing



~scar split open as pressure in knee couldn't excape , I was wearing knee brace for suPport. Puss came out , I cleaned with Hydrogen Peroxide 10% Volume,diluted and put absorbent plaster on
~i didn't walk much today




5 July
~4kms walking
~Gym:
Exercise bike 30mins fat burn
Step machine 10mins
Lats pull down : 3 sets of 15 reps on 22.5kg
Pullover : 3 sets of 15 on 22.5kg
Quads press (left leg only ) many sets of 10 reps on 7.5kg
Ab cruncher : 3 sets of 15 on 45kg
Mat work : stretches,hamstring curls , calf raises/stretches
"Bosu" Ball : Balancing and light squats

6July
*2hourse exercise bike
*5mind /500m Run(treadmill)
*Matt work
*Bosu* Ball : squats / balancing exercises / toe up&down &stepping up & down
*leg stretches etc,.
*3800 steos (step counter/ podometer)

Goals From the 7th Week to the 12 week

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.

In the 4th Week post-ACL Reconstruction.

Lots of Gym time , spent on exercise bike & Loving the workout!
I have 1 more day left(sunday 27th June) of anti-biotics.
I am on 2 pain pills per day :
Coxflam (S4) Morning and Night (one each)

Exercise summary_
_Thursday 1 hour Bike
_Fri 1 hour Bike
_Sat 1 hour Bike

_Sun 27 June
** 1hour 20Minutes Bike
& Lats Pull down 3sets X 20 reps
& Quads : leg Press 3sets X 15 reps 15kg
& Abs: Cruch 4kg 3sets X 20 reps
& Verticle Stationary Rowing 3 sets X 20 reps
& Ball work :Hamstring/abs/arms shoulders

Anti-Biotics Finished Sun 27 June !

_Mon 28 June Nearing end of 4th week:
1 hour 20mins on exercise Bike

_TUES 29 June
1 hour 30mins on exercise bike.
& overhead lats , triceps pull over ( 4 sets of 15 on 22.5 kg)
& abs on matt
& quad presses 15 kg
& ball work on matt , hamstring curl and stretches
& step work - calf raises . 15 (both legs), 15 left leg,


--- I'm OFF PAIN-MEDS ,take occassionally at night when needed.

--- I am Happy, I feel the frwd Progression !

Today its 4 weeks :23 June

Past weekend been waking up in tremendous pain.

I found I had infection under the skin- the scar burst on sat,sunday I was in terrible paain.

I went onto anti-biotics.
And new painkillers..

* Myprodols ineffective.
Haven't been to gym since last week. It was too sore.
Today I went to gym_ on the exercise bike for :r (hats right folks no prob- I was thrilled and feeling great all the way ddnt even have 2 Half pedal' to warm joint up'...
Let's see how I feel tomrw.

Good night & God Bless

Week 3_ Day 5_ Monday 14th

Scar Tissue:
Scar tissue is the fibrous connective tissue which forms a scar; it can be found on any tissue on the body, , where an injury, cut, surgery or disease has taken place, and then healed. Thicker than the surrounding tissue, scar tissue is paler and denser because it has a limited blood supply; although it takes the place of damaged or destroyed tissue, it is limited in function, including movement, circulation, and sensation. Other than with minor cuts and scrapes, scarring is a common result of any bodily damage.

http://www.wisegeek.com/what-is-scar-tissue.htm

What I did at gym:
15mins exercise bike
_Overhead pulls_on 22.5kg ( 3 sets of 20)
_Stomach Crunches_on 25kg ( 5 sets of 20)
_Stomach curls_ (external obliques) -( 3 sets of 10:left and right)
_Leg raises 3 sets of 15_
_Heel slides and lifts: proved extraordinarily sore.

So much so , I left the gym and i cried out of frustration when i got home.
My myprodols were finished. I remembered I never took before the gym session, they are by far necessary because with out them I don't /can't push through the discomfort - fear of making it even more sore.

I did walk the rest of the day without crutches....
tomorrow is a new day :)

Week 3_Day 4_ Sunday 13 th June

This morning i went to gym.
wow..can i say it? ...\IT WAS GREAT TO BE BACK IN THE GYM.

I'm off the crutches from today. I have decided.

also the brace catches me across the biggest scar (on the front of the tibia) , so i am wearing it less nd less.

What i did at gym:
* Exercise bike: 15mins ( on lowest setting, no resistance, just the flowing motion)
* Leg raises and hamstring curls ( free weight no resistance)
* Upper body: Pecs : 3 sets of 20 reps on 7.5kg
Verticle rowing machine - (biceps,deltoids,rhomboids) 22.5 kg at _3 sets of 10 reps_
Stomach crunches: 5 sets of 20 on 25kg (ab machine)

My scars hurt quite abit today. There is alot of scar tissue, so when the skin stretches (as in walking and exercise) it "pulls"tremendously.
so i bought Bio-Oil and am now rubbing the scars - as mucg as pain and dicomfort allows. To loosen the scar tissue beneath the skin.

I drove to church(automatic) this evening, and i didnt wear brace or use crutches, i did howere take one with me,
why? because the brace's front strapping is right across the biggest scar below the knee on the Tibia....= Sore!

Had a good day.

WEEK 3_ DAY 3_ FIRST DAY AT GYM

This day was my first day back at Gym after my ACL recon.
What i did:
15mins slow/light on exercise bike, 5mins of which were half pedals, (like a swiminging boat)
my knee "softened up"and i could then go all the way around (backwards first) This was less "tight" this way.
I then could go forwards pedalling in the right forwards motion. It was not sore. I just had to work on my right hip over working to compensate for the "stiff"movement on my left knee.

Other exercises:
* Leg raises 2 x ( 3 sets of 10 reps)
* Hamstring curls (no resistance) me on my stomach) : 3 sets of 10 reps each
* Latissimus dorsi - 3 sets of 10 reps on 30kg
* Over head pulls - 3 sets of 10 reps each on 22.5kg
* Stomach crunches (machine) 25kg = 5 sets of 20 reps each
* Bicep curls - 7.5kg = 3 sets of 10 reps each

__________
I had a lot of pain and discomfort as i did not take pain meds until the afternoon when the pain got really bad.

But all in all it was a good day.
I am very glad to be back at gym.