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tigerm49

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Feb 15, 2009
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Lafayette Colorado
Hello everyone, hope everyone is seeing improvements. I had a check up today, and talked about the exercises im doing with my doctor. I stop going to PT as the cost was getting to be to much at $35.00 a visit twice a week for 11 weeks. I have had all of my ROM for a couple of week now (127) more than my left knee has. Anyway i'm going to the gym 3 to 4 times a week, riding a bike for 30 min, walking on a treadmill for 30 min, and swimming laps for at least 30 min useing fins and doing straight leg kicks. Trying to get my heart rate up and build stamina. I also do 4 sets of leg pushes at 80 lbs, and leg lifts 4 sets at 50 lbs, i'm trying to build up my quad strength. also doing leg squats, 3 sets of 15 useing my new knee (per my pt person) useing the bottom step of a set of stairs. Some days all is well, other days i feel like i have over done it. Doctor told me to stop the treadmill as it really does nothing to improve strength or stamina, and to increase the bike riding to 1 hour. So thats my rehab schedule at 11 weeks. Whats everyone else doing and how do you think it has helped you to get stronger and move closer to were you want to be after KR? By no means do i fell good about where i'm at, but i do feel good that i'm working as hard as the pain and new knee well let me. Ice and a pain pill works wonders some days.

My best to you all
heal quickly
Mike
 
Mike that sounds lilke a great program. I wish I was there with you. I am now just starting physical therapy for my back adn next week my knee surgeon will add it for my knee (I had microfracture surgery on my knee). I have just been given 2 stretches for my upper back.

I can't comment on what I have done as I have only done rehab for cervical spine fusion adn a hip replacement.
I do see bike riding in my future. Is that 1 hour at the gym on a bike? Good music and I could do it. I can't wait to get back into it. I am an exercise junkie, this time off kills me as I know how quickly muscles deteriorate!!!!

Lets all try to have fun getting them back

Judy
 
Wow
I hope I am doing all that at 11 weeks. I am 6 weeks this coming Wed and I am just doing the regular excercises from PT. You mentioned swimming. I would like to go back to Aquafitness. Do you think it is too early? I wish I could tell you something but it sounds like you are doing terrific.

Deb
 
Hey Mike,

I am 12 weeks out and about where you are. I do a hour of cycling 6 days a week. I do a bunch of quad strengthening exercises at the gym (about 30 minutes worth). I still do PT 2 times a week as we are working on agility drills. ROM is 130/0. I have even ridden outside some. I am a mountain biker, but am staying on the road for the next several months. I am SO glad to be able to exercise without pain! This knee is so stable I just love it. I did not think I would ever say this. I feel like I turned a corner a couple weeks ago and have just been moving forward quickly. It was a tough road, don't get me wrong. But I am thrilled to be where I am now. I too am a exercise junkie, so I am so relieved to be able to be this active. I had my doubts for a while!!

Mary
 
Deb
I was never a swimmer, but when I had my hip replaced my surgeon said he would turn me into a swimmer and biker.
As soon as the incision was healed at 3 weeks I hit the pool with his permission.
I am not sure what the deal is with kneesies, but call your doc's office tomorrow and see.
I enjoyed every minute of my pool time
Judy
 
Wow! Mary and Mike, you really are doing well and are so motivated. I'm almost at 6 weeks and have been trying to decide whether to join a gym. I'm a yoga, tai chi person but I think the gym is where I can do the most for knee rehab as well as to get the rest of my muscles back into shape. It's awful how you just work on your knee and the rest of your body gets all out of wack. I'm still doing PT twice a week but not for much longer and I'm getting nervous about it. I don't want to lose my hard-earned 130 ROM and my extension is still not at 0.

The only thing I can add as far as exercises is that I use an exercise ball (against a wall) to do my squats and find it very effective. I can leg press 91 pounds using my operated leg and it's getting stronger each week.

Did your PT design your program?

I love reading these motivational posts from those further on than myself. Keep them coming!

Mag
 
Hi Deb,

I can only tell you my experience with the pool, is it feels great. Because the water supports you it helps you do more, also anything done in water is resistance so even walking in the pool is of benefit.

The OS did ask me to leave the fins/flippers of to start with but at about 8 weeks I started using them for an extra strength workout.

It's summer here, so outdoor pools have been great, but it's been raining for about 5 days so if it keeps up I'll go out to one of the leisure centres in the heated pools, others have said that heated pools are wonderful. I'll let you know if I get there. Meanwhile, dust off those flippers and kickboard and jump in.

Chris :)

PS, Those of you who cycle (stationary ?) for 30mins, tell me how to you keep going without getting bored. :0
 
So far I have managed 20 mins but it's not the boredom so much as the bum-ache that stops me! I have my bike in front of the TV so I do my stuff whilst watching a favourite programme - preferably something amusing. And I don't watch the numbers on the dipslay.
 
aussie,
If you want to hold at 30 minutes and have a good challenging workout on the bike try doing intervals...Warm up for a few minutes, then, using a clock, pedal hard for one minute, then slow down for one minute. Depending on the type of bike you're on, you can adjust the intensity or resistance for leg strength. Also, changing the seat height will hit your muscles from a different angle...lower will really help the bend.
 
I hook up to my CD player and my 'Learn Italian CDs. I shut myself away so no-one can hear me talking to myself as I repeat the same inane phrases over and over again. There is a reason for this madness - my daughter lives in Italy with a Italian who speaks a bit of English (he should do as he was one of Sarah's students) but his parents and extended family, of whom there are many, can say only 'ello. Well, perhaps a few more words but not many. We realised that if we were ever going to communicate with them we would have to learn Italian and that's what we've been doing. The trouble is that we don't get to Italy often enough to use it regularly so I have to keep going back to the CDs to remind myself. It makes me feel double virtuous though when I'm exercising my knee and parlare-ing Italiano at the same time! Linda x
 
Wow
I hope I am doing all that at 11 weeks. I am 6 weeks this coming Wed and I am just doing the regular excercises from PT. You mentioned swimming. I would like to go back to Aquafitness. Do you think it is too early? I wish I could tell you something but it sounds like you are doing terrific.

Deb

Deb, i was at 8 weeks when i started to walk againt the flow in a wave pool, i think that really help me get strong, i would ask your PT and Doctor when you might be able to start doing something like that. I have only started the gym rehab, since i have stop going to PT 2 weeks ago. I saw big gains between week 6 and 8, i hope you will as well. Good Luck, you'll be swimming before you know it.

Mike
 
Hey Mike,

I am 12 weeks out and about where you are. I do a hour of cycling 6 days a week. I do a bunch of quad strengthening exercises at the gym (about 30 minutes worth). I still do PT 2 times a week as we are working on agility drills. ROM is 130/0. I have even ridden outside some. I am a mountain biker, but am staying on the road for the next several months. I am SO glad to be able to exercise without pain! This knee is so stable I just love it. I did not think I would ever say this. I feel like I turned a corner a couple weeks ago and have just been moving forward quickly. It was a tough road, don't get me wrong. But I am thrilled to be where I am now. I too am a exercise junkie, so I am so relieved to be able to be this active. I had my doubts for a while!!

Mary

Mary
That sound GREAT!! my knee is still not that stable, it still wants to move side to side sometime, but i'm working on the strengh and hope to be more stable soon. I'm in Colorado and a good Mtn ride is great. Keep riding.

Mike
 
Wow! Mary and Mike, you really are doing well and are so motivated. I'm almost at 6 weeks and have been trying to decide whether to join a gym. I'm a yoga, tai chi person but I think the gym is where I can do the most for knee rehab as well as to get the rest of my muscles back into shape. It's awful how you just work on your knee and the rest of your body gets all out of wack. I'm still doing PT twice a week but not for much longer and I'm getting nervous about it. I don't want to lose my hard-earned 130 ROM and my extension is still not at 0.

The only thing I can add as far as exercises is that I use an exercise ball (against a wall) to do my squats and find it very effective. I can leg press 91 pounds using my operated leg and it's getting stronger each week.

Did your PT design your program?

I love reading these motivational posts from those further on than myself. Keep them coming!

Mag

Hi, yes my PT started me with the squats, leg presses and leg lifts, but the Doctor is the ride, ride, ride, you have to ride the bike guy.
Mike
 
Wow!!!! You guys are ALL great motivators! I'm a hipppie,15 weeks out& as soon as I finish doing some cleaning, I'm going to hop onto my stationary bike & as I say,,,,,go nowhere fast! Have a great day,all!
 
Judles
After my knee surgery I am only allowed to go no where with no resistance for now!!!!

Judy
 
Mike,

I am in Colorado also. Who was your surgeon? We are so lucky to live here and have these mountains to play in! Good luck with your leg strength. I still have a gimpy knee that needs much more strengthening, but I am thrilled with where I am now. It was a tough road didn't you think?

KEEP ON RIDING!!
Mary
 
Judy,,,,we'll just have to meet somewhere in the middle on our virtual journey! How are you feeling today?
 
Thanks everyone,

Yep, think I'll have to move the bike into the loungeroom and hop on while I giggle at Ellen of a morning.

Chris :)
 
Mike,

I am in Colorado also. Who was your surgeon? We are so lucky to live here and have these mountains to play in! Good luck with your leg strength. I still have a gimpy knee that needs much more strengthening, but I am thrilled with where I am now. It was a tough road didn't you think?

KEEP ON RIDING!!
Mary

Hi Mary, I had my surgery at Avista Hospital in Louisville. My Dr. is Grauer. I think he did a good job, my two side ligaments are stretched out a little to much, that is why i'm getting that little side to side movement sometimes. He told me that he stretch them a little more then he normality does to help me with m ROM. They should tighten up some as i get stronger. And yes this has been a lot more difficult the i ever imagined. Keep working and your strength will be back before you know it. By the way i'm still gimpy as well, and i'm at 11 weeks. I think i'll limp forever. :)

Mike
 
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