16th - 17th week post op!

17 weeks down, 9 more to go!

I played another scrimmage of Ultimate frisbee again last night. It felt good running for the disk again even it was just a light jog. I'm also glad my throw is still fairly decent. However, the better my knee feels, the more reason I *shouldn't* play. So I'll have to go cold turkey the next 2 months and resist the temptations. If only there was the "patch" for Ultimate!

The past 2 weeks have been fairly consistent. The hamstring machine at the gym has finally been fixed and I'm happy to know my hammies didn't degrade over the past 3 weeks (in fact got stronger) even without using it. Apparently all of the other routines I do work the hammies just as much. The fat-pad knee catching problem still occurs every now and then, but it's not nearly as bad as it used to be. I've been working really hard on the foam roller and lots of stretches.

I meet the surgeon (or probably some random doctor) again on Tuesday which is coincidentally 4 months post op. It's also the time I can start doing cutting routines and high-level plyometrics. I'm looking forward to that!!

15 Weeks Post Op!

15 down, 11 more to go!

The past week had it's downs and ups!. Some important milestones were reached:

• I can touch my feet standing up for the first time in 29 years. I've never been flexible and was born with tight hamstrings (or at least, that's my excuse)
• I played ultimate frisbee last night. I know I shouldn't, but it was just a scrimmage and I made sure no hard cuts or jumps were made. I also did the "safety run" instead of regular runner since the ground wasn't exactly smooth.
• The fat pad catching problem is basically gone thanks to foam roller!

I should probably update the clock to say "until a *real* game of Ultimate Frisbee", but for now I'll just leave it.

Foam Roller

Say hello to my new best friend! I picked up one of these bad boys on the weekend and after 2 days of rolling, rolling, rolling, my two main issues are gone. I haven't had my fat pad catch or feel like it's in the way in over 3 days. It's amazing how something like that just goes away one day considering it was getting worse while walking.

Also, the pain I felt while walking that started last week is basically gone. I believe, after careful analysis, that the problem was with my IT band. Some IT band streches + roller dude and bamo, it's gone! It comes back a little bit after intense workouts but, with the roller, it doesn't last long.

My chiro-dude told me weeks ago that my quads were really tight and mentioned getting the roller. I should have taken his advice earlier!

14 weeks post op!

14 down, 12 more to go!

This week started off with some hardcore jumping and agility drills with no pain or swelling. However 2 days later I was barely able to walk normally due to the pain on the outside of my knee. From what I can guess, I overworked some muscle I haven't used in 10 months. I don't feel pain when: sitting, going up/down stairs, jumping, hopping, running, or doing lunges. It's specifically when I have full weight on my leg in full extension and then I bend slightly and quickly. It's been slowly getting better, but not 100% yet.

Last night I ran outside for the first time since the injury. It felt great, felt normal, and no pain. I'm inching closer to a full out sprint (2 more weeks to go for that!)

Last Physio?

So today was my first physio in about 2.5 weeks. More exercises were added:

• Jumping up on-top of objects and jumping down (3-4 feet high). I also carry weight while doing it.
• Ladder shuffles? This basically entails a ladder on the ground and I run through it as quickly as I can. I can tell my left leg is slower than my right.
• Jumping onto bosu with one leg and than jumping off with that leg.

He also mentioned at this point I don't need to come back. Everything looks good and if I keep up with my exercises and keep pushing myself I should be fine. I have to add exercises I feel would simulate the sports I play.

He also said that I don't really have any restrictions at this point and mentioned that most acl tears are twisting ones, so I have to think about that while doing anything. I still have 3 months left till sports so I'll probably hold off on full blown sprints for another month. But one thing I can definitely do is jump for frisbees!

3 months in review! (13 weeks post op)

3 down, 3 to go!

The last month has had some setbacks and gains. Overall I can't tell that much difference between now and the last month. I think my knee looks about the same.

The good:

• Jogging again: after 2 weeks I'm almost feeling normal again.
• Skipping rope: I no longer double jump.
• Doing one legged squats without bosu has helped the fat pad catching problem
• Extension matches the other leg, while flexion is almost there
• Running up stairs.
  

The bad:

• kneecap fat pad is catching when I hyper-extend and then bend quickly.
• tingling in my middle toe.
• still have knee soreness / tiny bit of pain + inflammation.
  

The awesome:

• Only 3 more months to go!

I'd say my motivation dropped this month due to the small problems that have arisen. I guess I assumed everything would constantly get better but that doesn't seem to be the case. ACL rehab has it's ups and downs. Right now, I feel like I'm heading back into the "ups".

I can't wait for this next month to be over as then I'll be able to do the hardcore physio stuff: plyometrics, sprinting, and jumping.

Goals:

• Become very very comfortable doing one legged squats without the bosu (for some reason being on the bosu is easier for me) Hopefully this will get rid of the fatpad catching problem
  
• Become more comfortable with jogging. Right now I still have to think a lot while running.
  
• Get ready for the high-level physio coming in the next month.