[b]Wednesday, December 22, 2010
Home Session[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice
[b]Wednesday, December 22, 2010
Home Session III[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
15 minutes of ice
[b]Wednesday, December 22, 2010
Home Session[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Thursday, December 23
Physical Therapy Session[/b]
Full Rotations on Stationary Bike x 8 minutes
Standing Right Leg Toe Touches - Front, Side & Back - Balance on L Knee
2 sets of 10 Prone Knee Flexion, hold 5 seconds - 80 degress
2 sets of 10 Quad Sets, hold 5-10 seconds
Swiss Ball Flexion 2x15
2 sets of 10 Straight Leg Raise
5 sets of 20 seconds Supine Hamstring
15 minutes of Stim & Ice
[b]Friday, December 24, 2010
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Friday, December 24, 2010
Home Session II[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Saturday, December 25, 2010
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Sunday, December 26, 2010
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
I have been thinking about this for quite sometime now. When I am released to full activity, should I limit myself in the weight room? 4 knee surgeries and very little cartilage left in my knee. Should I move away from squats and do something with a hip sled instead? Should more explosive exercises like jump squats, clean, snatch etc and put my focus there? Thoughts anyone?
[b]Sunday, December 26, 2010
Home Session III[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
1 set of 10 Straight Leg Raise
15 minutes of ice with elevation
http://www.sportsinjurybulletin.com/archive/acl-reconstruction.html
This implies that low to medium level strength training is what you want to do, and the sooner you can get up to 75% of the original strength level in the damaged leg, the sooner you can start to have “fun” again. Because most experts recommend against any kind of plyo until you have been strength training uninjured for a time, I would not be doing anything explosive like jump squats (which Charlie didn’t like even for healthy people) unless an expert approved.
I’ll definitely read that article. Thanks for the info. I really think that I’m just going to be rebuilding and will have to shift my training a little bit to stay healthy for the long term.
[b]Monday, December 27, 2010
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
Are you doing any EMS? My quad just shut down after my patella tendon rupture and EMS worked a ton to get it firing again.
Yes, I am. I have it each physical therapy session for 15 minutes.
[b]Tuesday, December 28, 2010
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Tuesday, December 28, 2010
Physical Therapy Session[/b]
9:00 rotations on bike
30 touches of weight shifting balance on L Knee (Forward, Side, Back)
Prone Knee Flexion, hold 5 seconds - PT Assist
2 sets of 10 Prone Quad Sets, hold 5 seconds, towel under heel
2 sets of 15 Prone Knee Flexion Leg Lifts
2 sets of 10 Side Lying Leg Raises
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Straight Leg Raise
2 sets of 10 Swiss Ball Rolls
15 minutes of ice with EMS
***This session was incredibly hard and very painful. I was very sore after PT therefore I will not be doing a home session tonight. I have my Dr. Appt tomorrow morning at 8 am where I will have the knee evaluated and have the stitches removed. I feel that I am making great progress, but it’s much more painful than I can remember from my past surgeries.
[b]Thursday, December 30, 2010
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
2 sets of 10 Prone Straight Leg Raise
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Thursday, December 30, 2010
Home Session II[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
2 sets of 10 Prone Straight Leg Raise
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
15 minutes of ice with elevation
[b]Saturday, January 1, 2011
Home Session I[/b]
3 sets of 10 Quad Sets, hold 5-10 seconds
2 sets of 10 Prone Knee Flexion, hold 5 seconds
2 sets of 10 Supine Heel Slide, hold 5 seconds
2 sets of 10 Prone Quad Sets, hold 5 seconds
2 sets of 10 Prone Straight Leg Raise
1 set of 10 Straight Leg Raise
2 sets of 5 Supine Hamstring Stretch, hold 10 seconds
2 sets of 10 Prone Quad Raises
2 sets of 10 Side Lying Leg Raises
3 sets of 15 Clamshells
15 minutes of ice with elevation