PKR Nolander's LPKR Recovery Thread

[EalingGran]

Congratulations- you are doing amazingly.
You will probably find you get a few extra degrees of ROM in the next few months as the final bits of swelling disappear.
That's what I found. Now my ROM is only a very few degrees different between my two knees ( 150+ versus 160+).

 

[Nolander]

Long overdue update:

HI folks. I am approaching my one year anniversary of my LPKR (8/29). As mentioned above I suffered a failed arthrotomy forcing revision surgery 11/14/23 followed by a couple months in a leg brace to prevent further soft-tissue damage. It wasn't until late January that I was able to get on my bike trainer and start the road to recovery again.

I am happy to report that I am nearly 100% recovered now and enjoying a VERY active summer. I started some uphill ski touring in February with very careful descents, I skied two days in March out in Montana with some pain but was still able to put two full days in.

In April I competed in the Rasputitsa Gravel Race in Vermont, a 53 mile race with 5,300 feet of climbing and NO PAIN. I continued to train for my "A" race, the Carrabassett Valley Backcountry Challenge, a 68 mile, 7,000 ft mountain bike race on 7/14. I managed to take 2nd place in the Masters category after nearly 7 grueling hours of racing. I had zero pain and very little swelling!

This all was a result of a lot of work. I spent all spring and summer in the gym 3 days a week doing strength conditioning focusing on building back muscle mass and strength in my right leg of which I had lost 5-6" of circumference on my quad. On top of that a lot of core work and 15-20 minutes a day following a mobility program to work on flexibility and range of motion focused on my quads, hips and knee.

I start my morning everyday with mobility - it is so key to recovery from this. I am still weak on that side and continue to work on it! My ROM is much better (have not measured) but I have gone from having to use a strap to even start a quad stretch to now being able to use my hand and can almost get the heel to the butt.

I can now hunker down into a full squatted position, something I never thought I would do again. I rarely notice my knee anymore which is a true measure of success.

All of this is to say that back in December and January, I was in a pretty dark place, wondering whether I'd ever get back to "normal", and here I am reporting that it can happen with dedication and hard work.

Thanks for the support along the way!

 

[EalingGran]

This is a really inspiring report.

This all was a result of a lot of work. I spent all spring and summer in the gym 3 days a week doing strength conditioning focusing on building back muscle mass and strength in my right leg of which I had lost 5-6" of circumference on my quad.

You are doing really well. You are right that it is important to keep going in terms of restoring muscle.
It makes my 40 minutes pilates 4-5 days/ week and 10,000 steps/ day look pretty insignificant!!

 

[mendogal]

The kind of update we love!!!!

 

[almostready?]

Amazing - would you mind sharing your gym routine?

 

[Layla]

Impressive!
Also, I like your pic of the award part of the race competition. Your own Olympic award ceremony.
What a backdrop, it's gorgeous! You're an inspiration for sure. Thanks for taking the time to update and Happy One Year Anniversary a few weeks early!
@Nolander

 

[Nolander]

Amazing - would you mind sharing your gym routine?

Well it has evolved over time. Initially I started with of course, my stationary cycle trainer and then added single leg exercises focusing on the LPKR leg; seated squat machine, eventually leg extensions (assist with good leg up, single leg down), lots of core, mobility focusing on hips. I eventually signed up or an app called "Dynamic Cyclist" which has guided programs for both strength and mobility. They are cyclist focused but really would benefit anyone.

Now I am following another program as well called "Leo Moves" (an app) that is all calisthenics/body weight focused on strength and mobility. It is fantastic and challenging but starts off very entry level if you want.

Obviously I did it all with caution and listened to my knee and how it reacted to various exercises. I have always had some swelling after more intense workouts but it quickly calms down and recovers. I did use (and occasionally still do) a Game Ready machine for icing and compression. I cannot recommend this device more, it is simply leagues above anything else. I did not get it until my second surgery. I so wish I'd had it first time around. Some insurance will cover a rental. I purchased mine used on FB marketplace for $700. It applies amazing compression and circulates ice-water simultaneously. It is to a Cryo-cuff what a Ferrari is to Civic.

 

[benne68]

I did use (and occasionally still do) a Game Ready machine for icing and compression. I cannot recommend this device more, it is simply leagues above anything else. I did not get it until my second surgery. I so wish I'd had it first time around. Some insurance will cover a rental. I purchased mine used on FB marketplace for $700. It applies amazing compression and circulates ice-water simultaneously. It is to a Cryo-cuff what a Ferrari is to Civic.

I could not agree more about the Game Ready machine! I used one for both of my recoveries and can see why you purchased it.

 

[almostready?]

I totally want a Gameready! They use it at my PT, and it’s so much better than the Breg I have at home. Although I feel bad talking behind the Polar Cube’s back since it has gotten me this far! My husband uses Dynamic Cyclist - I’ll ask him to show it to me.

 

[Nolander]

I totally want a Gameready! They use it at my PT, and it’s so much better than the Breg I have at home. Although I feel bad talking behind the Polar Cube’s back since it has gotten me this far! My husband uses Dynamic Cyclist - I’ll ask him to show it to me.

OMG the BREG feels almost ineffective after having the GR. I took the Breg to my office after I got the GR and would use it after working out at the gym sometimes at lunch. I think I almost became addicted to the GR. The way it eliminates the edema is amazing. I originally figured I could just turn around and sell it when I was done but honestly I think I am going to hold on to it...just in case