[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
[b]Saturday, January 1, 2011
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
2 sets 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
[b]Tuesday, January 4, 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
2 sets 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
Extensive Repetition CORE 2x Through
Crunch x 30
Hip Raise x 20
Russian Twist x 20each
Med. Ball Toe Touch x 30
Leg Raise x 20
Figure Eight x 15
Elbow to knee x 20each
Plate Crunch x 30
Scissor Kicks x 40
Jackknifes x 15
Wednesday, January 5, 2011
Weighted Core
Windmill toe touch 2x10 each
The Rack - 20k - 2x20s + 15 lifts
BB Twist 2x10 each
Reverse Hypers 3x10
DB Saxon side bend 2x10 each
ISO Core
4 Way Core x 30s
[b]Wednesday, January 5, 2011
Physical Therapy Session[/b]
10 Minutes On Bike At Level 4
1 set of 30 Prone Knee Flexion w/ Knees Off Table (Push Toes To Floor)
2 sets of 10 Prone Bent Leg Raise
2 sets of 10 Straight Leg Raise
2 sets of 10 Side Lying Leg Raises
2 sets of 10 Weight Transfer From Toes to Heels
2 sets of 10 Right in front of Left (vice versa) Weight Transfer From Toes to Heels
1 set of 10 Calf Raises
1 set of 10 SL Calf Raises
[b]Wednesday, January 5, 2011
Home Session I[/b]
1 set of 30 Prone Knee Flexion w/ Knees Off Table (Push Toes To Floor)
2 sets of 10 Prone Bent Leg Raise
2 sets of 10 Straight Leg Raise
2 sets of 10 Side Lying Leg Raises
2 sets of 10 Weight Transfer From Toes to Heels
2 sets of 10 Right in front of Left (vice versa) Weight Transfer From Toes to Heels
1 set of 10 Calf Raises
1 set of 10 SL Calf Raises
Physical Therapy is going very well. I am little sore now with the introduction of some new exercises. I have been working a lot on firing my glutes and hamstrings. Currently I am 19 days post op and I have 120 degrees of flexion and I need 3 degrees for full extension. At 3 or 4 weeks the general goal is to be 100 degees of flexion and I am ahead of that right now. I have another therapy appointment on Friday. I’m making great progress, but there is still a long road ahead of me.