Ice
Patellar mobilization
Heel slides
Wall slides 50 reps, max 110 degrees ROM
Leg press with two black theratubes
NAP -40 mins
Leg curls 5lbs wt
Balance board- one legged balancing, reach left foot 15 reps
Bands with ankle straps on both legs- 50 reps
– bent knee raises
– straight leg front raises
– side leg raises
– back leg raises
– diagonal back leg raises
Step ups
-diagonal- 150 reps
-straight- 100 reps
Wall squats 20 secs hold
– 60 degrees 10 reps
– 90 degrees 15 reps
Single leg wall squats 20 secs hold, 10 reps
prone hangs 4lbs wt
I’m at work now attending strategic analysis training. Then I’m off to the beach with my friends for a mini break. I can’t swim yet so I’m confined to sunbathing.
ACL rehab is long and repetitive and boring so it really helps to have a therapist you like talking to. Most PTs are happy, positive people. It’s part of their JD. They have to be firm when making patients do the hard exercises.
I played scrabble dash while doing prone hangs with Raissa today. It’s a good way to pass the time and distract me from the pain.
Will write more on other non-acl topics soon, like my latest makeup tool discovery, restaurants I’ve tried recently and pictures from my last trip.
I have other interests aside from my ACL injury and I just have to try to make this 6 months pass as quickly as possible.
Love,
Bertha