I have passed the 6 week mark since my partial knee replacement. I have been diligently going to physical therapy (I am a regular, and am getting to know the other patients. Who knew you would socialize at PT?) Here is what I am doing:
- Every morning I do wall flexion, where I get my butt close to the wall, lay backwards and put my leg upwards, resting my heel on the wall. I then bend my knee, bringing my leg as close to my butt as possible. (I am at 140 degrees of flexion, for those who care, probably the max I will get. I am not going to lie, it hurts.)
- I get up and make a giant half caf cappuccino, drink water, and take a hyaluronic acid pill and vitamins.
- I ride the bike for ten minutes REGARDLESS of how tired, tight, or crabby I am.
- I go to work. I take a roller with me, and roll my calf and thigh through out the day.
- I take the stairs UP. I just recently started walking down the stairs. (Harder.) I do hold the railing when I am tired.
- I do calf stretches through out the day, as my calves get really tight every time I have surgery. (Same thing happened last time.)
- I started dry needling at my PT’s office. Even though I stretch, roll and use a heating pad, the dry needling is the only thing that seems to work to loosen the calves.
- At the end of the day, I go home and ride the bike for at least 20 more minutes.
- I go to PT at least two times per week. We are doing body weight squats, as well as squats with a kettle bell (36#, not at all close to what I was at before, but getting there…) We also do body weight lunges, body weight Russian dead lifts, and monster walks with a band. I try to do these exercises at least one additional time per week. (Total of 3 per week.)
- I am now back to some ab work as well as arms/torso etc. It took me a while to get back to it as I was just too pooped when I got home from work.
What I need to do: I need to weigh myself. I know I gained weight through the 6 weeks off, especially since it was the holidays. I promise I will do this and post my weight and a plan on how to lose the weight I need. I love the saying, “you can’t exercise your way out of a bad diet.”
What I did wrong: I went back to work at four weeks. It was really hard, and I should have waited until 6 weeks. But at my job, no work, no pay, so I did the best I could.
Overall: progressing okay, wish it was faster! The goal is still to ski my mid March!