Red Nighthawk, if you can't get to a Nu-Step, get in a pool at 3.5 feet of water and squat down as far as you can. Down and up, hundreds and hundreds of times, until you can touch the pool bottom with both hands at your sides. Once you can do this, your next goal is to touch the pool bottom with all 5 fingers of both hands. Your final goal will be to place the palms of both hands on the bottom of the pool at both sides. As you go lower, you will probably b need to reduce the depth of the water you are standing in.
Recent Images In This Thread
Related Forum Threads
- Time to lose weight gained after ACL injury and surgery Last post on 9/28/12 at 1:37pm in Fitness, Health, Nutrition, Injury, and Recovery
- Okay, so it's ONLY the meniscus... Last post on 5/4/16 at 8:58am in Fitness, Health, Nutrition, Injury, and Recovery
- First rides after knee surgery Last post on 7/20/11 at 5:05pm in Cycling
- ACL tear - looking for thoughts on recovery time Last post on 9/7/16 at 10:01am in Fitness, Health, Nutrition, Injury, and Recovery
- Best aerobic conditioning after meniscus surgery Last post on 6/18/06 at 11:28pm in Fitness, Health, Nutrition, Injury, and Recovery
ACL Injuries and Downhill Skiing: How to Prevent Them and Still be...
Last edited: 11/16/15
- ACL Injury For SkiersLast edited: 1/7/13
- Quadriceps Tendon Rupture Repair And RehabLast edited: 4/19/11
- Bob Peters's Excellent Toe Surgery AdventureLast edited: 6/20/12
Great performance , tecnica design is outstanding
The Cyclic is now in its 4th season with the only change being the top sheet graphics each year. No reason to change this ski, it is nearly flawless. Wider tip with rocker, camber, and tail rocker...
Nord-Dobe-Spitfire Pro EDT. GOD-HELL !! This is another ONE. Smooth. Damp. Grip. NO Chatter -At All. Warp-Drive. Nice transition from slip to grip. BIG SWEET SPOT. These were also the...
This is my home resort so I admit, I'm biased. But, I have been skiing seriously at Sunrise since 2009. It's located in the White Mountains of eastern Arizona. The main towns in the area are...
The mountain was almost lost a few years back, but the rally was made and it seems on solid ground. A very relaxed atmosphere and a nice lodge. Excellent crowded weekend escape from Sunday...
Quadriceps Tendon Rupture, Repair and Rehab - Page 223post #6662 of 107976/30/14 at 2:41pm
Thanks guys for all of your advice. God knows I need it! I'm looking around for a gym that has the NuStep machine or another one like it but so far, the only one I can find is at the 'Y' a few towns away that has a similar machine, but not the actual NuStep. I've asked the owner of the physical therapy place I go to to consider buying one. We'll see how that goes. In the meantime, I'll try Runnermx's suggestion of pool squats.post #6663 of 107976/30/14 at 3:47pmQuote:Originally Posted by Red Nighthawk
Thanks guys for all of your advice. God knows I need it! I'm looking around for a gym that has the NuStep machine or another one like it but so far, the only one I can find is at the 'Y' a few towns away that has a similar machine, but not the actual NuStep. I've asked the owner of the physical therapy place I go to to consider buying one. We'll see how that goes. In the meantime, I'll try Runnermx's suggestion of pool squats.
RN...it doesn't have to be the NuStep per se. There is another one out there called the PhysioStep that is almost the same. Anything that affords a similar exercise movement would be fine. I would call that Planet Fitness and ask if they have a similar machine, or go with the Y.post #6664 of 107976/30/14 at 6:11pmpost #6665 of 107977/1/14 at 5:39am
@Red Nighthawk One thing to remember is you have to relax your muscles when the PT is trying to get ROM. If those huge quads and hams are triggered as a response to the pain, your PT will need an excavator boom to bend the knee joint. I'm still hoping you can get the ROM on your own but the clock is ticking.....Mine hurt like heck also but just lay back and breathe deep and hold on tight relaxing the legs. I still had enough strength during my first session to lift the PT with my legs. During the early stages I was able to gain degrees by pushing my foot forward against a wall and holding the contraction for 10 seconds. Once relaxed I would gain what I called a "few cheap degrees" of ROM. Lots of ideas on the board that worked to restore our ROM. One may work for you.post #6666 of 107977/1/14 at 6:20am
@skicarver, yeah I do tend to pull away from the pain. My PT is constantly reminding me to breathe, relax the knee, and when I do I feel the extension happening but it hurts more. I know what you are talking about though. There are times she askes me to push the opposite way as she is basically leaning on my lower leg, strengthening the quad. Believe me, I feel like flipping her into the parking lot right through the window! I actually am trying to do that when she calls for it.
What do you think of this exercise? We have a cedar swing that I sit on, rock backwards with the bad leg planted down and I will rock and rock loosening up the knee. Gradually, I inch the planted foot closer and closer inward all the while continuing with the rocking. I'll do this for a half hour! Eventually, I'll end up with the swing pushed backwards while holding it there with my bent, bad knee. I may hold that for a few minutes. It hurts a little, but not as much at PT. I use this one as a rest stop throughout the day. Thanks for the tips.post #6667 of 107977/1/14 at 7:54am
RN...That is a nice passive exercise. You can make gravity your ROM friend if you get somebody to pull the swing back with you in it then plant your bent knees. Then your own body weight can push bending the stubborn knee. Maybe put the brace on and set it to 90 just for safety sake. I would do a similar exercise on the edge of the bed with my foot at a time planted on the floor then shift my body weight forward. Bend until it hurts, hold until the stretch relieves the pain then push it forward some more. It's only temporary pain so put up with it and you will gain 5 degrees a day. You might as resolve yourself right now that you have some pain to go through to get the ROM. Just lay back and let the magic happen!! Enjoy the pain because the rest of the rehab is all cardio!!post #6668 of 107977/1/14 at 8:16am
skicarver, I think I am at that point where I am embracing the pain on a few of the exercises I am doing, but 5 degrees a day would be a dream for me. I gained 5 degrees last WEEK! Time to work out!post #6669 of 107977/1/14 at 8:49am
RN You cannot get to the real pain unless somebody is on the other end of the leg. Any exercise that I felt did not work I would discontinue and amp up the principles of the exercise in something I would modify. There was one exercise that I told the PT was BS. He kept claiming it would work. After I put 5 X the resistance on it, then it worked! It drove me nuts when I did not see any results....and I wanted to see results immediately!! The stronger your legs are the more amplitude you are going to require in your exercises. You are much stronger than I was at 12 weeks.....but that might not be helping you gain ROM. Soft muscle tissue might stretch easier. We are all different. You have to be confident and comfortable with your recovery.post #6670 of 107977/1/14 at 7:44pm
Did my first StairMaster workout today. Set the speed to a middle setting and used only my affected right leg to push the right pedal. Got a decent workout and felt like I was getting good bang for the buck. Thanks!post #6671 of 107977/2/14 at 4:49amQuote:
Good job. As you progress you can get on the thing and do it in tandem. Just a thought, if it's your right leg you should be standing on the left side of the machine (outside) and hit the left pedal. Just easier and more accessible I found. Do have access to a Total Gym or leg press machine? I started doing the leg press machine with light weights, but added a small medicine ball (about 2 lbs.) clasped between my knees while doing the exercise. Really hits the inner quad. (vastus medialis)post #6672 of 107977/2/14 at 7:47amI have added a new machine to my gym workout--- the Octane lateral (LX8000 ). It is sort of a sideways elliptical and it seems to strengthen the area around the knee. Getting back into my regular rehab routine at home after traveling to Vermont for my daughter 's wedding.post #6673 of 107977/2/14 at 8:31amQuote:Originally Posted by Eric308
Good job. As you progress you can get on the thing and do it in tandem. Just a thought, if it's your right leg you should be standing on the left side of the machine (outside) and hit the left pedal. Just easier and more accessible I found. Do have access to a Total Gym or leg press machine? I started doing the leg press machine with light weights, but added a small medicine ball (about 2 lbs.) clasped between my knees while doing the exercise. Really hits the inner quad. (vastus medialis)
Stats Master E
Thanks...I thought about that, and will do that going forward.post #6674 of 107977/2/14 at 9:27amQuote:Originally Posted by old bruce
I have added a new machine to my gym workout--- the Octane lateral (LX8000 ). It is sort of a sideways elliptical and it seems to strengthen the area around the knee. Getting back into my regular rehab routine at home after traveling to Vermont for my daughter 's wedding.
We have three of those at my gym. That thing hits muscles you didn't even know you had and is great for ski training. I'm not supposed to use it as I had a total knee replacement on the other leg...just puts too much stress on the fake joint. The only cardio exercise I do is the Conept2 rower...very low impact and covers a lot of territory body wise. Also, when I do my machine circuits I take almost no time between sets and exercises. Hey, congrats on your daughter's wedding. How soon before we call you Grandpa Old Bruce?post #6675 of 107977/2/14 at 9:53am
I gained one whole degree today!!! Three months PO and now I'm at 76. The PT was happy with my leg strength and my improving 'natural' ROM which is now in the high 60's. No excuses! I need to keep at it, but more frequently. Is there a booby prize for the laggard of the class? Stay strong everyone!post #6676 of 107977/2/14 at 10:07amThanks RN and Eric for the congrats on my daughter's wedding. I think the grandkids will come sooner rather than later, which would be wonderful. One of the highlights of the wedding was seeing all the little ones.post #6677 of 107977/5/14 at 4:22pm
Well back from tons of travel. Played golf 3 days in a row and the knee swelled up. Doing ton of optical and bike with power rating cranked up. Can work my legs 2 days a week but any more they are dead and I can not function. Sept is my 1 year anniversary and I think I am still 6 months away. I know traveling for my job gets in the way and is making recovery harder but need money. Sounds like some people are really kicking butt. Great work.post #6678 of 107977/7/14 at 6:27pm@kcarp1.....I too have been slacking a bit with my workouts, between work, summer & "around the house stuff', time is differently hard to find. I try to do strengthing & ROM exercises for at least half hour before work. Going to make an effort to do more while at work. I'm at about 104-110 ROM & I'm 6 months OP. I know that a full recovery is 100% up to me. We're all ding the best we can.post #6679 of 107977/7/14 at 7:35pm
Hey gang. Keep up the fight!
I'm at 9 weeks and starting to ween off the brace. Walking is fairly difficult and slow. ROM is 100 degrees. I'm able to use the exercise bike pretty regularly now.
Starting to get a little strength back but still a significant difference between my thigh muscles right now. Going to physical therapy 2 or 3 times per week. Doing homework everyday.
I'm getting some swelling in my knee and ankle after the workouts.
Best to everyone.
Mikepost #6680 of 107977/7/14 at 9:07pmpost #6681 of 107977/8/14 at 6:40am
I'm 11.5 moths post-op and I thank those who have been responding kindly to some of my posts. I realize, even now, that I am still the only runner with bilateral tears who has been posting details about my running recovery efforts. Go back 6 years, and you won't find another one. I have to admit, this is kind of a high wire act. I don't have one strong leg carrying the recovering leg forward; just two injured legs recovering in tandem.
For the most part, even for runners, the recovery involves a lot of weightlifting, cycling (spinning), elliptical, and other non-impact stuff. alternating with running that gets gradually stronger. My previous posts have detailed those efforts. Yesterday I attended both boot camp sessions, at 5:15 AM and 6 AM. We would run maybe 1/3 mile, then stop and do 3 exercises, then run another 1/3 mile followed by 3 exercises, and so on. I was actually able to stay with the group, although I was closer to the back of the group (pre-injury I was near the front). A few months ago, I would have been behind everyone, in my own world.
I'm closing in on a 10 minute per mile pace (from above) and seem to speed up 15-20 seconds per mile every month. I attribute the lingering running weakness to the extension lags I have described previously, which gradually diminish over time. I will continue posting periodically because someday there will be another runner with bilateral tears, and my posts might be the best apples-to-apples comparison. I'm sure there are other runners out there with bilateral tears. They are either maintaining their silence, or haven't found this forum.
In the meantime,. keep up the hard work everyone. If this 57-year old has-been (who is almost 58) can do it, then so can you!post #6682 of 107977/8/14 at 7:37amFive-month post surgery notes:
Plusses: Still combining exercise bike hour + every day, weights 3x week, elliptical and lateral machines 4 x week, walk/shuffle run every day, water walking 1-2 x week and PT exercises every day. When I travel I do what's available of my routine.
Strength and ROM seem like great progress.
Challenges: Strained the calf in my good leg doing leg presses. Trying to find balance between letting it heal and pushing through it.
Knee area still feels numb, like it has been shot full of Novocain.
Rehab feels endless, like a chore.
Takeaways: Get out on the trails more, mix things up.post #6683 of 107977/8/14 at 9:56amRUNNERMX, this is not apples to apples, but I had an RQT 7 months ago and am beginning to run again. I also have advanced OA in my left knee. Thus far, I've done 1-1.5 mile run/walks. I'm choosy about where I run (has to be this nice energy-return track surface) and I run only 2X per week. I just crossed the 13 minute mile threshold.I'm also doing the following about 5X/week:Straight leg raises with 5 lb wt - 80 reps
Side leg raises with 5 lb wt - 80 reps
CLAMS - 80 reps
Glute/hammy toe circles with 5 lb wt - 40 each way
Bridges off exercise ball - 40 reps
Side step against resistance (tube strap providing that resistance) - 3 minutes
Dynamic (elevated height) step ups - 120 reps
Step downs - 120 reps
Calf raises - 4 sets of 15, each leg
Passive quad stretch (loop leg over chair - use that to gently stretch the quad) - 4 reps 30 secs each
Forward quad stretch - 3 reps 30 secs each
Other parts of my regimen that increase flexibility/build strength, but are also cardio:Trying to work in StairMaster workout with affected leg only - 20 mins - right now that's once per week.
And, I do 25 minutes on a Schwinn AirDyne 3X/week.I am alternating which of these that I do on a given day, but for the 3 exercise that are cardio (run, StairMaster, and AirDyne). Other than talking in general terms about how I alternate these, I will say this: the run part of my program has to be spaced out by 3-4 days...otherwise, I'm courting a setback in one or both legs. That's my experience with running...except for this one last sentiment...when I'm out there running, I feel like an actual RUNNER. That's everything! :)post #6684 of 107977/8/14 at 10:45am
StatsMaster, your routine and progress seem reasonable. Some people with one-sided tears have returned to full running speed within a year, while others had more difficulty. It's hard to pinpoint a common denominator that explains the differences, but the extensor lag (representing weakness only in the final degrees of extension) seems like a good explanation. The only thing I can say for sure is that the body's natural response to persistent exercise is to normalize and get stronger, while the natural response to sedentary behavior is to flat line (at best) or decline. As long as I follow the former path, I will get my full running speed back. My boot camp is outdoors this time of year. We don't always run from station to station, but it's part of a wide variety of different workouts.post #6685 of 107977/8/14 at 12:45pm
RUNNERMX, You inspire us all. Many time I do not feel like spending an hour on the pedals but just do it. Recovery is slow but still positive with this dam injury. This injury takes away your life. Today I kicked this bilateral QTR in the teeth once more. I was able to mow (push mower) the lawn today. It is sloping and took me 90 minutes pre injury. It took 2 hours this PM but I did it. My son will be happy to see it cut when he gets home from work too. Now....as long as my wife doesn't start up the "honey-do list", I'll consider today a victory. Tonight I will be back in the saddle of my bicycle. I made one error mowing the lawn. Toward the end I realized I did not have my phone in my pocket. Nothing bad happened but I should have had it with me just in case....post #6686 of 107977/8/14 at 1:00pm
Skicarver, you're not far behind me (maybe 2 months) and you're following the same philosophy using your own preferred exercise routine. As you can tell, you're getting to the point where you can do more and more normal things, such as mowing the lawn and descending steep inclines and stairs. It's nice when everything starts to come back and gets back to normal. This is a fitting reward for all of your hard work. Keep it up. You might find (as I have) that tackling the last 15% is like hitting a tree stump with a sledge hammer. The progress is slower, but the tree stump will gradually yield.post #6687 of 107977/8/14 at 6:15pm
I am very happy for everyone's progress, however it is a tad intimadating for me to read at times. I have been such a laggard by comparison. At PT today I hit 81 ROM which was an increase of five from a week ago. I'm 3 1/2 months PO! I have definitely stepped up the exercises. I'm trying to do at least 20 5-minutes holds of various knee bends every day. Also I toss in some prone leg raisers, three sets of 10, heal slides, heal digs, leg raisers with E-stem, and some backwards leg pulls with an elastic. Even in the oddest places, I find myself doing various knee bends. Such as in church, sitting at the kitchen table, everyplace I can. It's an all-day thing and that may be finally bearing fruit! I hope everyone stays strong, keep up the good work and the encouragement to others.post #6688 of 107977/8/14 at 7:29pmHi All
11 weeks post op. Therapist has stopped measuring rom after I hit 120. She has me on my stomach and pushes my leg up and she almost hits my buttocks. So rom is great but strength and confidence is another thing all together. Brace is gone but I'm using both crutches when out and about. Around the house one crutch in morning and nothing in evening when I feel better. However we are working on my gait. I'm gimpy. Lol!! I have been biking on my spinner and doing exercises for strength. 6 p/t visits left then I will hit the gym for weights and pool work and at home do spinner and treadmill. I just want to be more confident with my mobility before another horribly snowy chicago winter. F/u with ortho on Thursday.
Shawnpost #6689 of 107977/8/14 at 9:47pm
Hey everyone, I have been following everyone's progress but have not updated mine for a while. I am now 8 months PO and have slowly been getting back to normal.
I do not know where you all find the time to do these workouts, I get up for work each morning at 5am and do normally get home until around 6.30 or 7pm, by then the last thing on my mind is exercise. I am lucky I suppose that during the day in our office I am constantly up and down stairs, I have been able to climb the stairs with confidence for quite a while but over the last 8 weeks or so I have been able to descend then with confidence also. No handrails or hanging on anymore and that is with a full backpack on, I can also now walk up and down inclines pretty close to normal, I can also slow jog across the road if needed (have never been a runner and have no wish to be one), I have started playing lawn bowls in the last month and this seems to help with my squatting and straightening up, I do some weigh lifting with my bad leg when time permits at work, now doing 100 repetitions with a 4kg ankle weigh on. Household and yard chores (cleaning, lawn mowing chopping wood) are no longer a problem anymore.
I still have occasions where my knee feels lie it will buckle and still suffer a degree of atrophy in it but I am hoping that with time this will pass.
I can bend both knees the same amount so as far as I am concerned there I have the same ROM in both knees.
I have not used a the brace, crutches or a walking stick sine I was 7 weeks PO, that to may have assisted in my recovery.
Anyway, I have an overseas trip in 3 weeks and am looking forward to getting away (this is the replacement trip for the one I was supposed to be on instead of being in a brace - Florida and the deep south - which I hope to go on next year).
To everyone keep up the good work, this is an injury I would not wish upon my worst enemy.
Wallacepost #6690 of 107977/9/14 at 4:43am
Shawn, we are all so different! My wife and PT are trying to get me to stop comparing my progress (or lack thereof) to everyone else. I didn't have this problem until I discovered this awesome board and all you folks. Hey, I thought everyone's ROM advanced at a snail's pace, until I read post after post of most of you zipping toward 120! The PT told me yesterday that two people of the same age and same general health characteristics could have the same exact injury, on the same day, operated by the same doctor and go to the same PT and have completely different outcomes and length of recovery. I'm starting to embrace this attitude. Shawn, I am three weeks ahead of you, but way, way behind on ROM. So be grateful you have such excellent ROM! I am fortunate in that I feel rather strong in my legs most of the time. It's far from perfect, but I am able to walk around my farm carrying four gallons of water on my back as an example. I still have a little gimp if I don't pay attention but I am trying to walk normally without a limp or as if I have the brace on. I am suppose to be still in the brace until I see the OS on July 22nd.
Before PT yesterday I literally prayed for some kind of increase in ROM. Deeply prayed! I took every precaution before going. Heated the knee at home, took two Aleves, stretched the knee at home before going, kept a heated clay bag on the knee while driving there, and tried to get myself in the right frame of mind. This is completely different from previous PT appointments in which I'd simply show up and let her do her thing. Now I am taking much, much more responsibility for my own healing, every day, all day!! So maybe this 66 year old ROM laggard will finally start to show some improvement at 14 weeks PO.
So we are all so different. Let's pray all of us end up completely cured and recovered and we can resume our former lives. My goal is to be back on the slopes next winter. Right now that looks doubtful, but it's still my goal! Wallace is right! I wouldn't wish this upon my worst enemy, if I had one! Stay strong everyone and thanks so much for your encouraging posts, however intimidating they may be to me at times.
- Quadriceps Tendon Rupture, Repair and Rehab
- ACL Injury For Skiers
- › What do you take when resort skiing? 5 minutes ago
- › Help me analyse some of my turns? 11 minutes ago
- › Another What ski/size question, with a twist... 14 minutes ago
- › Best Budget Skiing in North America? 28 minutes ago
- › Rate my workout! 28 minutes ago
- › New Instructional Video: JF Beaulieu, Andreas Spittle & Nadine... 32 minutes ago
- › Ski Powder Highway 41 minutes ago
- › Ski Instructor Demo: Short video of TDK skiing in St Anton 43 minutes ago
- › Kids boot sizing 53 minutes ago
- › Big Bear 2016-2017 1 hour, 1 minute ago
- › Tecnica Diablo Race Pro 110 Ski Boot - Men's by CowTown
- › 2015 Head Cyclic 115 Ski by snokat
- › 2014 Nordica Dobermann SLR EVO Ski by g-force
- › Sunrise Park Resort by mitchsb
- › Black Mountain of Maine by Maineac
- › Camden Snow Bowl by Maineac
- › Mt. Abram Family Resort by Maineac
- › Shawnee Peak Ski Area by Maineac
- › Chepelare by Tom Tough
- › 2014 K2 AMP Charger Ski by Jhernon
- › Undeterred Courage: An Interview with High...
- › Park City 2.0
- › Forsake Sneakerboots - The Convergence of...
- › Feeder Hill Highlights - Snow Ridge Ski Area...
- › EpicSki Interview with James Niehues
- › 2017 Nordica Women's Santa Ana Skis
- › 2017 Nordica Men's Alpine Ski Collection
- › Head Joy Collection - Women's Skis Done...
- › 2016/17 Multi-Pass Options
- › Learn to Ski in Summer