Well, lots of progress, with a few setbacks. PT is going well. My therapist helped me get that last few degrees of flexion. So for the first time since my injury in April, I can actually kneel down completely on my knees now. While standing, I can lift my leg back and put the heel to the butt. Extension is pretty close to my "normal", just a slight difference. My quads are strong and muscle tone is coming back. My calf is coming back. However my hamstrings are still pretty meager. I need to work on my lunges with the elastic band and perhaps more work on the elliptical targeting the hammies. My therapist also wants me to start working on agility and she has me jumping side to side, from one leg to the other and back.
In terms of marathon training. I did a 16 miler ( walk, fast-walk). That went fine. Then a few days later, I tweaked my knee going downhill ( walking) during a 7 miler. I have slight anterior knee pain. I've been resting the last couple days. Perhaps I'll spend more time on the elliptical and in the pool this week.
Sunday, September 13, 2009
Tuesday, September 1, 2009
Weeks 8 and 9 post ACL Reconstruction
Wow, time flies when you're active. I'm back on the road again. I've been busy with work and working out, so I haven't had time to blog.
In week 8, I started swimming laps: 60 to 90 minutes per session. Initially my knee bothered me with kicking, so I concentrated on just pulling water with my arms. Now I'm incorporating a little more kicking, but I'm careful because the ACL graft is still in its most vulnerable state. I also added stair master to my regimen which also includes Versa-climber, elliptical, and stationary bike.
This past weekend, I officially started marathon training. I walked 6 miles on Saturday in 90 degree heat. Yesterday I walked 11 hilly miles in 3 hours in 80 degree heat. Its great to be on the road along my favorite routes. However going so slow was a little frustrating. I'm accustomed to covering 18 to 20 miles in 3 hours. My plan is to walk the Nike "Women's" Half Marathon in October and to Walk/ Jog the full marathon at RnR San Antonio in November.
In terms of PT, I'm now working on balance and strengthening my hips and gluts. I got full extension of my Right knee. However I can hyper-extend my Left "good" knee, and unable to do so with my Right knee. In terms of flexion, I can flex 140 degrees which is considered excellent. However I can flex even more with my good knee, so comparatively I still need to go a little further to recover all of my ROM ( range of motion). These last few degrees may be the difference between just running a marathon or completing an Ironman versus setting new PRs or qualifying for Boston.
In week 8, I started swimming laps: 60 to 90 minutes per session. Initially my knee bothered me with kicking, so I concentrated on just pulling water with my arms. Now I'm incorporating a little more kicking, but I'm careful because the ACL graft is still in its most vulnerable state. I also added stair master to my regimen which also includes Versa-climber, elliptical, and stationary bike.
This past weekend, I officially started marathon training. I walked 6 miles on Saturday in 90 degree heat. Yesterday I walked 11 hilly miles in 3 hours in 80 degree heat. Its great to be on the road along my favorite routes. However going so slow was a little frustrating. I'm accustomed to covering 18 to 20 miles in 3 hours. My plan is to walk the Nike "Women's" Half Marathon in October and to Walk/ Jog the full marathon at RnR San Antonio in November.
In terms of PT, I'm now working on balance and strengthening my hips and gluts. I got full extension of my Right knee. However I can hyper-extend my Left "good" knee, and unable to do so with my Right knee. In terms of flexion, I can flex 140 degrees which is considered excellent. However I can flex even more with my good knee, so comparatively I still need to go a little further to recover all of my ROM ( range of motion). These last few degrees may be the difference between just running a marathon or completing an Ironman versus setting new PRs or qualifying for Boston.
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