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, Peroneals, TFL.
Range of motion exercises
(15 reps of each exercise. Should be done often enough throughout day to accomplish goals! There is no magic number.)
-Extension: To 0 degrees or 5-7 degrees of hyperextension.
-Passive knee extension with quad squeezes
-Flexion: Active flexion allowed only to 90 degrees. BUT, no RESISTED flexion allowed. Full passive flexion allowed as tolerated.
-Patellar mobilizations
-Sitting hamstring stretch
-Tibial rotations. Palpate hamstrings and tibia to make sure these are moving and movement is not only occurring at the ankle.
-Plantarflexion / dorsiflexion
-Straight leg raise
-Hip flexion
-Hip adduction / abduction
-Lying down knee extension 90-0 degrees
Strengthening (Barefoot)
Day 43:
> I ended up taking this day off due to traveling. Below is what I would have done.
A1) Squat to 60 degrees 3 x6-8r
A2) RDL 3 x6-8r
B1) Single leg leg press to 60 degrees 3 x10-12r
B2) Glute Bridges 3 x10-12r
C1) Single leg calves with leg press 3 x10-12r
C2) Isometric heel slides @ 30, 60, 90
Day 46:
A1) Squat to 60 degrees 3 x6-8r (40lbs)
A2) RDL 3 x6-8r (60lbs)
B1) Single leg leg press to 60 degrees 3 x10-12r (55lbs)
B2) Glute Bridges 3 x10-12r
C1) Single leg calves with leg press 3 x10-12r (55lbs)
C2) Isometric heel slides @ 30, 60, 90
Conditioning
-Elliptical –Forward and backwards
-Pool –Walking all directions
–Backwards and side to side running in pool
> Here’s the big change in week 8. I started to perform the elliptical forward and backwards. This acts a precursor to performing forward running in the pool, which is a precursor to forward running on ground.
Next, I started running in the pool. Again, backwards and side to side is a precursor to running forward in the pool.
The running went well. The resistance of the water feels strange on my knee, so I don’t go crazy here, but it’s nice to do something besides walk.
Proprioceptive training
–Weight shifts on bosu ball eyes closed.
-Single leg standing straight and bent unsupported w/ball
-Ball toss on bosu ball
-High knee stepping sideways over cones.
-Single leg straight and bent on bosu ball w/ball
Meds
-Ibuprofen (Ideally after exercise).
Nutrition
-Calories = Bodyweight x 15 x 1.20 on strength days.
-Calories = Bodyweight x 10 on other days.
-Protein always high.
-Glucosamine and chondroitin, vitamin D, and fish oil for supplements
Posted on February 22, 2012