I hope its been a good couple of weeks for everyone. Its 8 weeks postop.
The heat/ultrasound/iceOrcold is working pretty well for pain and swelling.
The routine I've been on (all to increase blood flow because of the no blood supply to tendon thing):
day 1 - stretching, quadsets, ad/ab/lying hip flex, toe raises, lying bridges on ball, leg swings to front and to sides, pool walking
day 2 - upper body cardio - pushups (bad leg lying on good leg), pull ups, dips and crunches, circuit-training like - it's been years since I've done this many pushups and so I've been building up to reps I've not done since my 20's. four sets of the above with some stretching during the rests. pool walking
day 3 - upper body balancing (light wt - goal of 20 reps for two sets) - barbell shrugs, dumbell shrugs, wrist curls forward, wrist curls reverse, incline dumbell curls, reverse curls, 1 arm mil press, lateral raises, bent over lateral raises, close grip bench press, triceps kickback, overhead dumbell pullover, close grip lat pulldown, dumbell bench press, incline flye
At 4 weeks post op, he let me unlock the brace and set me at 45 degrees before leaving the office. He limited me to 90 degrees until 8 weeks. I'll see where I'm allowed to go to tomorrow for the next 4 weeks.
1) there was a post that I can't seem to find about someone who had a routine about getting up at 5, doing PT, heat, massage, maybe ultrasound and etc. through out the day.l; I'd like to find that and take it to my doctor.
2) how aggressive is the strengthening program when other OD's have allowed strengthening of the quads. So far, I'm only allowed to contract the quads to the point of just moving the knee cap. No, real tension on the muscle so far - so I'm still becoming less and less of a man as my muscles atrophy away. What have the rest of you that are further along been doing to recover your speed and strength.
3) Anyone know what a re-tear feels like? I've had the sharp pains across the kneecap, but my doctor says that is normal.
Thanks in advance for all your help.
One tip for the flexibility from the PTherapist - I wasn't holding the stretches for varying periods of time. He recommends some for 1-2 seconds, some for 10 seconds and some for 45-60 seconds. It lets the proprioceptors (sp) in the muscles get used to the tension and quit tensing the muscle, lets it stretch further.
I've got to hit the pool before they close early today.