MONDAY May 16
3:00 Arrive at therapy
3:00-3:15 Ice
3:15-3:18 Patellar Mobilization 50 reps
3:18- 3:50 Heel Slides 50 x 90 degrees – ending with 100 degrees
3:50- Quad setting with electrical stimulation- 20 seconds 10 reps
3:57- 4:03 Co contractions 20 seconds 10 reps
4:03- 4:08 – Co contractions with ball squeezing 20 seconds 10 reps
4:10-4:11 Hip Flexion 50 reps
4:11- 4:13 double leg Calf raises 30
4:13-4:17 Bathroom break
4:17- 4:19 Hamstring curls 50 reps 5 lbs weight
4:20- 4:30 Prone hangs for the first time! **
4:30-4:40 Prone Hangs last five minutes with 2 lbs wt
4:45-5:00 ice
TUESDAY May 17
10:14-10:30 Ice
10:30-10-32 Patellar mobilisation
10:32-10:45 heel slides 50×90 degrees final reach100
10:45-11:03 co-contractions with electric stimulation on vmo and rectus femoris 20 seconds x 10 reps, bent and with ball
11:05 -1106 double calf raises 30 reps
11:06-11:08 hip flexion 5 lbs 50 reps
11:09-11:11 hamstring curls 5 lbs 50 reps
11:13-11:28 prone hangs with 2 lbs wt
11:30 -11:45 ice
WEDNESDAY May 18
10:02-10:18 ice
10:18-10:19 patellar mobilisation
10:19-10:30 heel slides 50×90 degrees final reach100
10:32-10:45 heel slides 50×90 degrees final reach100
10:45-10:48 co-contractions with electric stimulation on vmo and rectus femoris 20 seconds x 10 reps, bent and with ball
10:48-10:49 hip flex 50 reps 5 lbs
10:49-10:51 double calf raises 30 reps
10:52-10:55 hamstring curls 5 lbs 100 reps
10:55-11:10 prone hangs with 2 lbs wt
11:10-11:25 ice
*** I started driving again! YAY!!!
THURSDAY- BREAK
FRIDAY- May 20
2:50- 3:08 ice
3:08-3:09 patellar mobilisation
3:09-3:16 heel slides 50×90 degrees final reach 105 degrees
3:18-3:32- co-contractions with electric stimulation on vmo and rectus femoris 20 seconds x 10 reps, bent and with ball
3:34- 3:35 hip flex 50 reps with rubber tubing
3:35- 3:36 double calf raises 30 reps
3:37- 3:54 wall squats 30 degrees 10 reps 20 secs hold, 60 degrees **
3:57-4:00 hamstring curls black tubing 100 reps ***
4:02- 4:22 prone hangs with 2 lbs wt
4:23- ice
SATURDAY- MAY 21
10:08-10:21 ice
10:22-10:23 patellar mobilisation
10:24-10:44 WALL slides 50×90 degrees final reach 100 degrees
10:52-11:02 seated co-contractions with electric stimulation on vmo and rectus femoris 20 seconds x 10 reps, bent and with ball
11:03-11:04 single calf raises 30 reps ***
11:05 -11:18 wall squats 30 degrees 10 reps 20 secs hold, 60 degrees
11:18-11:19 single foot balancing ***
11: 20- 11:24 step ups 50 reps ***
11:25- 11:27 hip flex 50 reps with rubber tubing
11:28-11:30 hamstring curls black tubing 100 reps***
11:31-11:51 prone hangs with 2 lbs wt
11:51-12:06 ice
*** First time for exercise/additional difficulty added!
As for walking around, I still limp and can’t walk full speed, but I’m definitely a lot faster than last week. I also started driving on Wednesday. I can comfortably sit down with my knees bent at 90 degrees.
This week marks me being alcohol free for one whole month. ACL patients are discouraged/ banned from drinking alcohol since it makes our knees swell. So far I’ve been really good about not sneaking a drink in since I’m determined to get this knee rehabilitated as soon as possible. BUT…. I miss drinking- a nice cold beer, a glass of wine with steak or champagne when toasting at an event, some scotch with friends.
It’s ACL therapy plus alcohol detox.
I’m writing this from the Mabuhay lounge while waiting for my flight to SG, and my ACL knee hurts from the cold. 🙁 For this trip, I’m using my Vibram FiveFingers as my travel shoe and it’s great. I didn’t remove if for the security check, I just said I was wearing socks.
Excited for Singapore, hoping that walking won’t be so difficult. I want to shop during this trip!
Love,
Bertha