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.
[b]Thursday, January 6, 2011
Ext. Repetition Core - 2 X’s Through Circui[/b]t
Solo Twist x 10
Reverse Crunch x 20
Twisting Crunch x 20each
Med. Ball Toe Touch x 30
Side Crunch x 15 each
Hip Thrust x 20
Side Crunch x 20each
Russian Twist x 20
Solo Twist x 10
Lying Wipers x 10
[b]Thursday, January 6, 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 Quad Sets with Heel Elevated
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
drivephase;
How is your range of motion coming along in your left knee; also speak if you can on the inflammation and pain reduction .
THANKS
MIKE NIKE
[b]Friday, January 7
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)
3 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 Foot Slides Forward/Backward On Each Leg
3 sets of 10 Swiss Ball Leg Curls
1 set of 20 Balance on Left Foot While Throwing 2 lb Med Ball Against a Trampoline
1 set of 10 Calf Raises
1 set of 10 SL Calf Raises
1 set of 2x60’ Seated SL Curls on Stool
[b]Saturday, January 8
Home Session I[/b]
3 sets of 10 Quad Sets
1 set of 30 Leg Curls
2 sets of 10 Weight Transfer From Toes to Heels