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Nutrition

ACL Recovery Log #14 – three Months Post Op

Last week marked three months submit ACL reconstruction surgical procedure! Three months marks just a few large milestones, one among which is beginning plyometrics in PT (mild hopping and leaping), in addition to a follow-up appointment with the physician. Last week he cleared me for strolling straightforward climbing trails, in addition to some straightforward mountain biking. I need to admit I haven’t executed both but.  I’ve been a little bit reluctant to get on my mountain bike for apparent causes. However, I’ve been driving my gravel bike so much just lately.

Over Memorial Day Weekend I had a objective to trip not less than 50 miles over three days. Done! I rode a complete of 55.5 miles! My legs have been drained, but it surely felt glorious to do a protracted, exhausting bike trip once more. I’ve missed it a lot.

This previous weekend I rode 35 miles over the course of two days. Yesterday my pal Aubrey and I went to discover Cherry Plain State Park. They have just a few gravel roads which might be good for gravel driving. BUT THE HILLS!! It was NOT flat, simply both UP or DOWN–we climbed 1800’ of elevation in 15 miles. My legs have been toast. My knee felt fairly good, however I may really feel it on the climbs. I needed to get off and stroll just a few instances, however oh properly. I can’t keep away from steep climbs without end. Plus, it’s good for my leg energy.

PT obtained bumped right down to as soon as per week, however I’m nonetheless doing my leg exercises at residence about 4x per week. I’ve been utilizing the Fitbod App which has been superb for producing exercises with a quad, hamstring, and glute focus. I’m so glad we invested in a TRX and BOSU ball for our residence fitness center. Who knew I’d be months into critical knee rehab when gyms have been fully shut down! Here’s one among my most up-to-date leg exercises.

all the time judging my exercises

Warm-up:
Foam roll hamstrings, static squat stretches with rotation and single-leg hip bridges

four rounds:
Stability ball hip bridge x 20 reps
Mountain climbers x eight reps

Single spherical:
Banded glute bridge three units of eight reps

four rounds:
BOSU goblet squat 12 reps x 15 lb kettlebell
TRX pulse lunges 12 reps

Single spherical:
Dumbbell sumo squat four units of 12 reps

2 rounds of timed intervals:
Dumbbell step-up 15 lbs x zero:45 seconds
Handleband squat to press zero:45 seconds
Kettlebell swing 25 lbs x zero:45 seconds

Knee Update

tiny quad muscle tissues coming again

Today additionally marks 5 months since I tore my ACL. It’s exhausting to consider nearly half a 12 months has passed by already. My life has revolved round my knee for the final 5 months. Things are lastly beginning to really feel considerably regular (regardless that my knee doesn’t really feel 100% regular, particularly happening the steps. Oomph.) I’m nearly again to the place I used to be mobility-wise. I nonetheless can’t run or do any pivoting/slicing actions or play sports activities (not that I try this anyway), however per my surgeon, I’m on the midway level in restoration. Things can solely get higher from right here!

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