Training Log Archive: Carbons OffsetIn the 1 days ending Mar 22, 2021: |
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Monday Mar 22, 2021 #
Note
Physio (first visit and assessment post-surgery)
Extension is good. 10 degrees relaxed, 5 degrees when contracting the quad (goal is zero, straight).
Flexion is a little less than what they would hope to see. 63 degrees. Then did some flexion with the leg up the wall to use gravity (3 minutes with 5 second holds in flexion, then can use the other foot to help raise back up). Had 73 degrees flexion after one set of that.
Walking without crutches, need to focus on keeping toes pointed straight ahead rather than toeing out.
Allowed to walk around, just don’t pivot.
Can also add ankle flexions with a belt or towel. Left ankle has a little less flexion than right. Improving ankle flexion will improve VMO activation.
Ankle pumps only needed if I get swelling (swelling is currently good, minimal)
If I can do leg raises without the knee bending, I don’t need to do contractions separately. If the knee bends, go back to doing contractions.
Primary concern right now is the repair that was done on the medial meniscus. Want to be protective of this. The ACL is fine and strong, stronger than it will be about 3-4 months from now, right around when I will think I am feeling better and will want to do more things. (Then the ACL does get stronger again after the 3-4 month weaker point)
Feeling encouraged by this visit. I think it is the clarity that I crave, knowing what I can and can’t do or should and shouldn’t.
Session 1:
Wall slides. Flexion was noticeably less than at physio this morning
Extension. Leg raises. Hip adduction. Calf stretch.
Session 2: same as above. Flexion may have been better but still not as good as at physio.
Extension is good. 10 degrees relaxed, 5 degrees when contracting the quad (goal is zero, straight).
Flexion is a little less than what they would hope to see. 63 degrees. Then did some flexion with the leg up the wall to use gravity (3 minutes with 5 second holds in flexion, then can use the other foot to help raise back up). Had 73 degrees flexion after one set of that.
Walking without crutches, need to focus on keeping toes pointed straight ahead rather than toeing out.
Allowed to walk around, just don’t pivot.
Can also add ankle flexions with a belt or towel. Left ankle has a little less flexion than right. Improving ankle flexion will improve VMO activation.
Ankle pumps only needed if I get swelling (swelling is currently good, minimal)
If I can do leg raises without the knee bending, I don’t need to do contractions separately. If the knee bends, go back to doing contractions.
Primary concern right now is the repair that was done on the medial meniscus. Want to be protective of this. The ACL is fine and strong, stronger than it will be about 3-4 months from now, right around when I will think I am feeling better and will want to do more things. (Then the ACL does get stronger again after the 3-4 month weaker point)
Feeling encouraged by this visit. I think it is the clarity that I crave, knowing what I can and can’t do or should and shouldn’t.
Session 1:
Wall slides. Flexion was noticeably less than at physio this morning
Extension. Leg raises. Hip adduction. Calf stretch.
Session 2: same as above. Flexion may have been better but still not as good as at physio.