I’ve just finished my third week of therapy, and it’s been more than a month since my surgery.
I still have lag- that’s what you call the bend in affected knee. It still takes long to complete heel slides and I haven’t progressed to wall slides successfully yet. On the bright side, I am walking faster!
I’ve lost weight since getting injured, around 10 lbs. How? Avoiding carbs and being on an alcohol detox. I’m now down to 95-96 lbs which was my target weight for so long. I could never hit it until now so that’s one good thing to come out of this injury
Here’s what I do during my rehab session
2:33-2:48 ice
2:48-2:49 patellar mob
2:49-3:00 stretch
3:00 -4:00 Heel slides 50×110 degrees final reach 114 degrees
4:02- 4:04 hip flexion 50 reps with rubber tubing
4:04 single calf raises 30 reps with tubing 4:05 wall squats60 degrees 10 reps 20 secs hold
4:11 single wall squats 50 reps
4:13-4:16 hamstring curls black tubing 150 reps
4:17- 4:29 leg press with rubber tubing 4:30-4:35 wall squats 90 degrees 10 reps 20 secs hold
4:36-4:46 step ups 150 reps
4:47- 4:49 single leg balancing on baps board 1 min and 1 minute with eyes closed
4:50-5:10 prone hangs with 2lbs wt
5:10- 5:25 ice