“All clear. No limitations. No need to see me again.”
Paraphrasing of what my surgeon said to me at my checkin this week. I’m almost at 5 months and he cleared me to go back to all activities (i.e. sports). No more check-ins with him (i.e. no more three hours waits at the hospital!) unless I have issues.
The braces are finally in the trash (can’t be reused by myself or others as they were sized to fit) and the crutches are going back in storage.
My physio sessions were supposed to end this week as well but my therapist gave me the option to stick around for a few more weeks as single leg plyometrics on the operated side (i.e. jumping and landing on single leg; hopping on single leg; etc.) need some work. I’d be doing the work on my own at the gym anyway so I chose the option to continue.
The focus now is to continue building back left leg strength (various types of squats, deadlifts, leg press, etc.) and running endurance (by increasing running time and speed; up to 10 minutes now at 5-5.5mph). Plus, lots of hopping-related exercises. Will have another physio check-in in a few weeks.
Running intervals continue to increase every session. We’re now up to 3 x 120s at 5mph with walking breaks in between (bumping up from 5 x 60, 5 x 75s, and 5x 90s).
Also managed to get in some hikes at the Automattic Grand Meetup last week, which was nice. The downhills were tough but I managed to make it back safely (the Nike sleeve continues to be super helpful). The knee was a bit sore post-GM as I think I pushed it too hard but improving now after rest.
We also started some new drills on the ladder today (hopping in and out all the way forward and then laterally, four times each). Those were pretty tiring.
Weight continues to increase on deadlifts and squats (25lbs in each hand) and leg press (200 double-leg / 100 single-leg).
“I don’t much like the niqab and I wish people wouldn’t wear it,”[Nenshi] told The Calgary Herald. “But what I like even less is telling people what to do. If we are hearing that it is a symbol of oppression and we shouldn’t let their husbands or their brothers tell them what to wear, how is that any different from Jason Kenney telling them what to wear?”
Naheed Nenshi, mayor of Calgary, sums it up perfectly.
We started light jogging this week at PT!
Just on the treadmill; 3 short intervals of 15 seconds at 5mph with walking breaks in between. It was pretty awkward having not run in 8 months and I felt like I was doing it wrong. Had to walk a fine line between achieving proper form and not overthinking too much while running. Also had to be careful not to favour my non-surgical side either which I instinctively tried to do to guard my left knee. I definitely felt some pressure on the knee at the end of each interval but the knee overall was fine after and the next day.
In the next PT session, we bumped up the intervals to 5 x 20s and I repeated them again at the gym two days later. We’ll keep increasing the interval times as long as my knee continues to feel stable (moving up to a minute of sustained running and then onwards).
Also went on a hike today near Halfway Log Dump in the Bruce Peninsula National Park. Overall, the knee took it really well (had to be careful around some of the rocky bits). The Nike Knee Sleeve really helped.
Over three months now!
Big achievement: hopping!
Basically, lifting myself a few inches off the floor and then landing. For the first time in 8 months, no parts of my body were in contact with any other surface (outside of swimming). It’s a bit tough because I’m instinctively favouring my strong (right) side but that’s a mental block I need to get over.
In other accomplishments, back to swimming again on a regular basis (trying for once a week). Physio is still going on twice a week and trying to get to the gym once outside of that as well.
For exercises, we’ve added more strength training like split squats (with weight), single leg squats, and deadlifts. Muscle difference between the legs is still pretty significant but getting better.
Likely 1-2 weeks before light jogging and then 3 weeks for picking up running again.
- Over two months now!
- 2nd follow-up with surgeon yesterday:
- Graft is strong and flexibility/extension are both good.
- Cleared for walking/swimming/yoga.
- Two more months for running and softball.
- I don’t really play contact sports so that was a non-issue.
- Back to swimming at the Trinity Bellwoods pool!
- Doing single-leg squats and static lunges now and other more involved exercises.
- Biking with increased resistance and varying intensity (“hills”).
- Walking on treadmill at 3.5mph.