Six Weeks 21 September 2009

I saw the physio on Tuesday last week and he told me I was ready to start biking 40 min / day and running for short periods as well. The only problem is I have been too busy with work to go for a ride until Saturday. When I finally did go for a ride it went well, at least until I was riding up a steep skinny laneway that had block-outs at the end, the ones were you have to make two very sharp turns to get through on a bike. I was in too high of a gear and didn’t have enough momentum to get up the hill and started to fall. I put my left foot down hopping along and then decided I didn’t want to put that kind of pressure on my knee so I just let myself fall over. The only problem was that I landed right on my phone which was in my back pocket. I dented the phone and had a huge bruise on my ass for the next few days. The phone didn’t break though!

Otherwise, the leg feels great! It is starting to really feel normal, now I just need to build my thigh muscles back up again so I can regain my confidence.

Five Weeks 14 September 2009

The last week has really done wonders for the knee. I am now able to bend my knee to a full 180 degrees. I am also able to lift my heel off the floor about 1 inch when locking my knee to the floor while sitting on the ground.

The knee doesn’t hurt much and I am able to go down stairs normally. I can even skip stairs now like I always used to do before the injury. I feel like I am ready to get back into training for sport again.

Four Weeks 7 Sep 2009

At this stage my knee is noticeably less swollen. Over the last week I wasn’t wearing the tubi-grip and I spent a lot of time at my desk and on my feet during work. I noticed at the end of those days that my leg was retaining fluid below the knee so where my sock was there was a noticeable dip. Therefore, over the last few days I started wearing the tubigrip again and that went away.

My knee is feeling much more normal at this stage even though I can’t fully lock it yet. I am able to bend to 175 degrees, only 5 more degrees to go for a full bend! It no longer feels odd to lift my foot up backwards while standing so in the unfortunate event of stepping in dog poo I shouldn’t have any trouble checking my shoe... I started climbing stairs to my apartment during the week and that doesn’t seem to cause any pain.

Over the last week I noticed pulling in my knee when I had my knee fully locked (at least as far as I can go at this stage) and then I tried to bend it. Almost like the ACL was getting stretched. It wouldn’t happen if I didn’t fully extend my leg and it didn’t happen every time I did. However, over the last few days that feeling has happened less and less.

The physio wants me to continue with my exercises for another week before I get into the biking.

Three Weeks 31 Aug 2009

At three weeks my knee was feeling pretty good but still a little swollen. I stopped wearing the Tubigrip despite the swelling.

I can bend my knee to 170 degrees.

Day 20 - 30 August 2009

I was worried about how my knee would fare today because I ended up working all night, spending about half the night on my feet. I was surprised to find that as the night went on my knee didn't feel swollen nor did it hurt. I actually found the more I was on my feet the better and more normal it felt. I was completely exhausted when i got home and I only got about 4 hours sleep. I was sure my knee would be swollen in the morning but it wasn't. I walked around heaps during the day and it felt fine.

I also noticed that I am getting closer again to being able to lift my heel off the floor during the quad exercise. I can bend the knee to about 165 degrees. I do still have trouble lifting my foot up backwards towards my back while standing, but I guess that will come in time.

Day 18 - 28 August 2009

Today I was able to bend my knee to about 160 degrees. At this stage I don't feel like my leg sweels up any extra from standing, even if I don't have the tubigrip on, but I am still wearing it whenever I leave the house.

I noticed today that when I do the quad exercise that pushes the back of my knee to the floor, I am starting to feel like I am close to being able to lift my heel off the ground. I am not there yet but I am getting closer...

Day 16 - 26 August 2009

I can walk and stand without the swelling increasing in my knee or thigh or shin. I had no problem at work all day, although I still put the leg up on the desk when I was sitting. Sitting with the leg bent for a long time is still uncomfortable. I am starting to have a little bit of pain under the knee cap near the bottom when I walk, but only sometimes.

I went to my new physio and got new exercises that will help me strengthen the quad again. He told me that the knee pain is because my quad is weak and my knee cap is being pulled too far in one direction by other muscles. He said my new exercises will correct that. I told the physio I wanted to get onto the bike (at least the exercise bike) as soon as possible. My secret personal goal is in two weeks from today.

I am starting to walk a bit faster now but I still have a little limp at normal or fast pace. I can walk slowly without a limp and I am trying to take my time as much as possible.

I am able to bend my knee to 150 degrees. I have been icing about 4 times a day, morning, lunch and after work and before bed.