Wall slides

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This is what wall slides look like. I have to do 50 of these each therapy session. This exercise is for my knee to reach the full range of motion. It used to be really painful but now it's getting easier. The goal is for my left knee to be able bend as far as my right. I'm almost there!

Therapy Week Three

After three weeks of rehab, this is how my routine is. My knee is getting stronger but my lag is still present. My left leg is noticeably skinnier than my right.

Ice
Patellar mobilization
Heel slides
Wall slides 50 reps, max 110 degrees ROM
Leg press with two black theratubes
NAP -40 mins
Leg curls 5lbs wt
Balance board- one legged balancing, reach left foot 15 reps
Bands with ankle straps on both legs- 50 reps
- bent knee raises
- straight leg front raises
- side leg raises
- back leg raises
- diagonal back leg raises
Step ups
-diagonal- 150 reps
-straight- 100 reps
Wall squats 20 secs hold
- 60 degrees 10 reps
- 90 degrees 15 reps
Single leg wall squats 20 secs hold, 10 reps
prone hangs 4lbs wt

I'm at work now attending strategic analysis training. Then I'm off to the beach with my friends for a mini break. I can't swim yet so I'm confined to sunbathing.

ACL rehab is long and repetitive and boring so it really helps to have a therapist you like talking to. Most PTs are happy, positive people. It's part of their JD. They have to be firm when making patients do the hard exercises.

I played scrabble dash while doing prone hangs with Raissa today. It's a good way to pass the time and distract me from the pain.

Will write more on other non-acl topics soon, like my latest makeup tool discovery, restaurants I've tried recently and pictures from my last trip.

I have other interests aside from my ACL injury and I just have to try to make this 6 months pass as quickly as possible.

Love,
Bertha

I Lost 10lbs in one month since surgery

I've just finished my third week of therapy, and it's been more than a month since my surgery.

I still have lag- that's what you call the bend in affected knee. It still takes long to complete heel slides and I haven't progressed to wall slides successfully yet. On the bright side, I am walking faster!

I've lost weight since getting injured, around 10 lbs. How? Avoiding carbs and being on an alcohol detox. I'm now down to 95-96 lbs which was my target weight for so long. I could never hit it until now so that's one good thing to come out of this injury
Here's what I do during my rehab session
2:33-2:48 ice
2:48-2:49 patellar mob
2:49-3:00 stretch
3:00 -4:00 Heel slides 50x110 degrees final reach 114 degrees
4:02- 4:04 hip flexion 50 reps with rubber tubing
4:04 single calf raises 30 reps with tubing 4:05 wall squats60 degrees 10 reps 20 secs hold
4:11 single wall squats 50 reps
4:13-4:16 hamstring curls black tubing 150 reps
4:17- 4:29 leg press with rubber tubing 4:30-4:35 wall squats 90 degrees 10 reps 20 secs hold
4:36-4:46 step ups 150 reps
4:47- 4:49 single leg balancing on baps board 1 min and 1 minute with eyes closed
4:50-5:10 prone hangs with 2lbs wt
5:10- 5:25 ice

Wheelchair bound in Universal Studios Singapore

One major perk from getting your ACL fixed is having a reason to borrow a wheelchair at a theme park.  This is me three weeks after surgery at the Universal Studios Singapore.  It would've been too difficult to be walking around the park all day and standing in line for rides, so we rented a wheelchair for $15 SGD. 

 

It's a great investment, since it allowed me special access to the front of all the rides/attractions in the park.. They let guests in wheelchair go through a special queue straight to the front!

Yay! The only bad thing about the surgery here in Universal Studios was that I couldn't ride the Battlestar Galactica roller coasters.  My 8 year old niece rode it for the first time and I was really jealous. I love loopy roller coasters.

 

Must visit theme parks in wheelchairs more often,

 

Bertha