Day 83 - Very sore after light leg weights!

After getting back into the rehab program and the good news from both the surgeon and my physio I had a bit of a setback getting sick late last week. I was fighting it all during the week at work after getting back from Bali and finally succumbed to the cold/flu I had on Saturday. Thankfully after resting the entire weekend and not doing too much apart from watching the cricket I was feeling much better on Sunday night.

I finally got a chance to do the leg weights on Monday even though I was planning on doing so on Friday. First I did a chest workout (flat bench press, incline machine press, incline dumbbell flyes) before doing some leg stretches. I then did leg weights for the first time in 4 months!! It was a great feel but an unusual one as well. I first started with the hamstring curl machine only doing 10kgs for 15 reps. I did 3 sets ensuring that both my legs did the work evenly. After this I went onto the leg press machine and once again did 3 sets of 15 reps using both legs (next time I will do individual leg presses) and doing 30kgs. I then did 3 sets of 12 on the standing calf raise machine doing 25kgs on the first set and 20kgs on sets 2 & 3. I then did some light riding on the exercise bike for around 5 mins and did a further 10 mins at night at home.

The next day (yesterday) I felt a little sore so after my triceps workout (skull crushers, bar push downs, rope push downs & individual cable extensions) I decided I would just stick to the usual exercises for my leg workout being quad tensing, SLRs, calf rasies, one legged squats on exercise ball as well as some ab work. I then did 10 minutes on the bike and decided to try the Cross Trainer for the first time doing 3 minutes. It felt strange but good at the same time whilst I got into stride! I’m looking forward to doing more on it this week. Today I woke up very sore particularly in my hamstring area and calves. It was good to work the hamstrings for the 1^st time since my knee recon and I can now see how much work I have to do if they are that sore after only pulling 10kgs!

Today I’m planning a back workout followed by some more light leg work. I’ll probably hit the leg weights again today or tomorrow depending on how I recover!

Cleared to do leg weights at the gym!

Today has been a very good one after seeing both my surgeon and physio who are both extremely pleased with my progress. My physio even joked with me that he has too hold me back otherwise I could overdo it! First off I saw the surgeon first thing this morning before work. It was a brief meeting but a good one. He took a look at my knee and was happy with how it looked. He mentioned there was still a little bit of built up fluid around the knee but said that was normal at this stage (2 and a half months post op).  He then tested the ligament and said it felt strong. He said I could stop using the anti-inflammatory tablets and that my rehab could continue as per any normal rehab program at this stage. Finally he said to do lots of cycling, swimming and leg exercises.

Next off I saw my physio on my lunch break. He was really pleased at how the knee was looking and gave me the go ahead to start light leg weights at the gym! Woo hoo! I was very excited with this news! He wrote me a program to concentrate on over the next month or so before I see him next (he is off until Jan 18^th but is not concerned about not seeing me until then):

·         Hamstring curls - 3 sets of 15 (10-15 kgs)

·         Individual Leg press - 3 sets of 15 (20-30 kgs)

·         Exercise bike - 10-20 minutes

·         X Trainer (or Cross Trainer) - 10 minutes

·         Calf raises - 3 sets of 15

·         Swimming

·         Walking in pool (mentioned I can commence jogging only if the water is at least at chest level)

·         Other usual exercises – SLRs, one legged squats on exercise ball, sports cord 4 directions etc

I’m looking forward to getting into it tomorrow! He gave my knee a good 15 minute massage and mentioned that if it does flare up to take a day off the program especially if it doesn’t respond too well to using the X Trainer. He also said that I can stop wearing the tubigrip and that a knee brace with a hole for the kneecap would be a good option when training at the gym.

Knee Brace - similar to what I will be getting

In terms of the last 3 days I got back into my usual routine of going to the gym on my lunchbreak and doing bike riding on the exercise bike at home after work at night. I’ve been doing around 20 minutes on average on the bike per night along with my usual upper body program & leg exercises at the gym each day. All in all a very good news day J

10 weeks post op & Bali holiday

So I came back from Bali yesterday and have to say I’m feeling quite relaxed. The knee is doing great as well and survived the humid conditions which always worried me. The flight to and from Bali went fine as well mainly as I was sitting in the emergency row on both occasions so I had plenty of space to stretch my legs! I did bring my ice pack along as well but in the end I didn’t need it on the plane. I used it a couple of times in Bali mainly after being on my legs for long periods of time. I found that being in the pool every day for a week helped my swelling go down a bit and the only exercise I did was whilst I was in the pool.

Ayana Resort - posing in front of the main pool

I did one legged squats, calf raises, calf stretches and controlled leg swings in the water. I found this to be enough as I did plenty of walking and with the footpaths being so uneven over there I got a fair workout everyday! Having said that I’m keen to get back into especially getting back on the exercise bike. I had a brief 3 minute ride late last night which felt good so I’m keen to have a good 15 minute ride tonight. I did get back into the gym today on my lunch break doing a chest workout followed by ankle pumps, quad tensing, straight leg raises, side leg raises, ab crunches, one legged squats & the squeezing the quad on the exercise ball against the wall. All of the exercises felt great and I feel my knee is stronger than it was 10 days ago. I’m seeing my surgeon for another follow up appointment this Thursday and I’m also seeing my physio on the same day. I’m looking forward to hearing their thoughts and hopefully to hear I’m on track!

9 weeks post op!

It’s been a while since my last update but there aren’t too many major updates! I will most likely provide weekly and fortnightly updates from here onwards along with when I hit major milestones of course. I am getting all geared up for a holiday in Bali for a week (leaving tomorrow) and have ensured I am prepared for the flight there. I had one script remaining for the antibiotics which I was using and to be on the safe side I have bought an extra packet just in case there are any symptoms of infection whilst I am on holiday. My PT thinks this is a good idea along with getting tablets for the ‘Bali belly’ which I hope my wife and I avoid! I am also taking my remaining anti-inflammatory tablets.

Resort where we will be staying at in Nusa Dua!

Along with the medications I am also taking the ice knee brace which my surgeon originally supplied and will ensure I get it filled regularly with ice during the flight to keep the swelling down hopefully. Of course I’ll be walking up and down the aisles during the flight along with doing plenty of stretching to ensure I do not develop any blood clots. In terms of what I’ve done over the last week it has changed at all with plenty of SLRs being done, hamstring stretches, quad tensing, one legged squats (1/4) free standing and on the exercise ball, directional movements on the sports cord for stability as well as my usual program at the gym. In additional I’ve been riding my exercise bike 5-15 mins each night depending on how much energy I have left at the end of each day!

My PT has advised that I take it fairly easy whist on holiday so I’ll have no problem doing exactly that! I’ll be mainly doing my exercises in the pool as well as many more SLRs! Hopefully all goes well. I’ll provide more of an update once I’m back!