Browsing All Posts filed under »Rehab«

ACL rehabilitation month 6

July 23, 2012

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As I talked about in ACL Rehab Month 5, in month 6 I took some time off. I took a break from any heavier lifting and intense running. I also went on vacation for 10 days to Vancouver, Seattle, and Portland. All I have to say about that is if you ever get a chance […]

A better single leg exercise than pistols

July 12, 2012

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A common proclamation for doing single leg exercises is, “We walk, run, etc. with one leg on the ground, we should perform exercises in this fashion to be “functional.”” Let’s look at the poor logic of this statement for one moment: 1)   Uhh, we don’t walk, run, etc. with bars / dumbbells in our hands […]

ACL rehab month 5, and a temporary change in direction

May 23, 2012

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Month 5 marked me running forward for the first time. This went pretty well. I was able to go a bit faster than a jog, but anything faster than that and my knee let me know it wasn’t ready. I had no issues after running. No flare ups, no lasting pain, etc. It’s just while […]

Thoughts on hamstring curls

May 21, 2012

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Because I recently had ACL surgery and used a hamstring as my graft, strengthening the hamstrings is something that has been on my mind lately. Just a quick primer: The hamstrings perform two main movements, hip extension and knee flexion. Hip extension involves bringing the leg backwards, like while walking. Knee flexion consists of bringing […]

ACL rehab month 4

April 22, 2012

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Month 4 marked the first time I have run!!! Albeit backwards and side to side. (Forward running starts in month 5.) Ironically enough, at least to me, running has been the easiest activity for me. But, shit if the strength work hasn’t been hard. It’s not that anything is painful really. Other than some occasional […]

Reconstructive ACL and meniscus repair physical therapy weeks 9-12 (month 3)

March 15, 2012

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Rather than continue posting one week at a time, I decided I would post a few weeks in conjunction with one another. Weeks 9-12 mark the third month of rehab. Overall, other than consistently needing to achieve full knee extension the first 6 weeks or so, this has been a pretty smooth process. I’ve barely […]

Rehab for ACL and meniscus surgery -Week 8

February 22, 2012

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Post-op Day 50-56 (Week 8) Routine schedule: Day 50: Massage, ROM, Proprioception, Strength, Day 51: Massage, ROM, Conditioning, Proprioception Day 52: Massage, ROM, Upper body, Day 53: Massage, ROM, Proprioception, Strength, Day 54: Massage, ROM, Conditioning, Proprioception Day 55: Massage, ROM, Upper body, Day 56: Massage, ROM   Massage Work Foam Rolling / Tennis Ball: Adductors, Glutes, Quads, Calves, […]

Rehab for ACL and meniscus surgery -Week 7

February 22, 2012

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Post-op Day 43-49 (Week 7) Routine schedule: Day 43: Massage, ROM, Proprioception, Strength, Day 44: Massage, ROM, Conditioning, Proprioception Day 45: Massage, ROM, Upper body, Day 46: Massage, ROM, Proprioception, Strength, Day 47:  Massage, ROM, Conditioning, Proprioception Day 48: Massage, ROM, Upper body, Day 49: Massage, ROM > The routine will stay similar for quite […]