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Training Log Archive: Carbons Offset

In the 7 days ending Mar 28:

activity # timemileskm+m
  Total0 
averages - weight:65.1kg

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Sunday Mar 28 #

Note
weight:65.4kg

Session 1
Again the first flexion seemed to have regressed to that basic little initial range of motion that I’ve had since near the beginning. It got eventually better by the end and may be as much as 85 degrees.

Session 2
Same, maybe didn’t get quite as far on flexion but close.

Session 3
Pushed flexion a little further, getting to about 90 degrees. We will see if that aggravated anything.
Can almost feel normalish when sitting on a chair now but lower leg hangs when on taller chairs, causing a bit of gravity-forced bend on the knee... gave a little bit of a sharp pull when I had left it hanging.
Have been doing about 30 sets of 10-15s adductions for a while now.

Saturday Mar 27 #

Note
weight:65.2kg

Session 1
Flexion was poor and stiff at first. Was good by the end.
Good VMO activation and leg raises.

Session 2
Same

Session 3
Some decent flexion by the end, 80 degrees? 85?

Friday Mar 26 #

Note
weight:65kg

A few muscle spasms last night, maybe from doing my last physio session just before going to bed. A bit unnerving to have the joint I have been protecting so much be suddenly jolted by hard and unexpected muscle contractions. I’m guessing it didn’t do any harm and maybe it’s a good sign that the muscles can and want to fire hard.

Session 1
Some gains on flexion. I’m guessing about 80 degrees now and with less pain to get there. It feels like the knee is recovering from what was making it stiff (swelling etc?)
Pretty good VMO activation and leg raises

Session 2
Same but without the extra gains on flexion.

Session 3
Just flexion, extension and leg raises. Then pizza arrived.

Thursday Mar 25 #

Note
weight:65.1kg

Session 1
Tried with the knee cooled, immediately after icing. No difference on flexion or pain.

Darn, I just got a call that my physio has a family emergency and had to cancel our appointment today. Oh well, I’m doing my exercises religiously and don’t feel much has changed since our visit on Monday so I don’t think I need a change in exercises. I think I need some swelling to clear out and maybe that will make flexion gains possible.

Session 2
A bit of gain on the flexion?

Session 3
Same

Wednesday Mar 24 #

Note
weight:64.9kg

Went back to elevating and icing overnight last night.

Session 1
Again the flexion just hits a limit and this endpoint hasn’t progressed much. Tried to take it a little further and hold it there; might have achieved another 5 degrees.
Still some pains (behind knee plus a couple other spots) and some numbness on lateral side of shin below knee.
Good VMO activation and leg raises.
Did 20 x 10s adductions.

Session 2
Again, no progress on flexion.
Leg raises: increased hold duration to 10s (from 5) (30 reps)
Hip adduction: 30 x 10s

Session 3
Same.
Forgot hip adduction.

Still occasionally using one crutch just a little. The left leg doesn’t always feel completely reliable. It sometimes feels like the quad muscles don’t always fire right and the leg may give out.

Tuesday Mar 23 #

Note
weight:65kg

Tried sleeping without elevating leg and also tried lying on side. First night without cooling cuff on all night. Some comfort improvements, some things that will take getting used to and a few positions that started to ache.
Leg felt a little more capable when getting up this morning.

Session 1
Flexion was tough again. Doing wall slides. No improvements and painful at the end of range.
Did about 20 x 5 sec+ adductions.

Session 2
Like Session 1

Session 3
Ditto

Monday Mar 22 #

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 it as good as physio.

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