Hi Team
Forgot to mention that Memorial Day marked the 3 yr anniversary of my knee injury. It's bitter sweet you know.....the seemingly innocent knee injury that has taken over and consumed the last 3 years. However, I am on the other side of this tunnel and feeling better than ever!! So....happy anniversary!! :)
Friday, June 6, 2014
7 Months Post TKR!!! WOOHOOOO!!!
Hi ACI Team
Seriously, I am a kinda sucky blogger......don't think this could ever be my profession since I don't update very often! lol!
So, if you've read anything I've ever written you will not be surprised to hear me say....I cannot believe I've made it this far! I have survived 7 months post TKR and in fact just realized today this is the longest stretch of not being cut into since Aug 2012.....my story seems unimaginable....but I'll take 7 months all day!! :)
Wanted to give everyone an update since my last post in March. I stopped PT at 4 months for a lot of reasons, some of which started centering around depression stemming from anesthesia and plain ole surgical trauma. Seems odd I know, to be honest I had felt so horrible since the surgery back in August and since I've never suffered from any type of depression really didn't recognize the signs as they were happening. I've never shared too many feelings in all of my posts since I figured if you're reading my blog you probably already know how it feels. I also didn't want to "poison the well" if you know what I mean and never really wanted my blog to be about anything other than physical recover. After some therapy (mental) and research surrounding Post Surgical Anxiety and Depression (it is a real thing here's a link if you're interested or feeling the same way http://www.rolereboot.org/life/details/2013-04-depression-after-surgery-is-a-real-and-dangerous-thi) I feel better than ever!
So....getting back to it. I stopped PT at 4 months and decided I could handle the rest on my own. At first I took a week off. This was advice from my acupuncturist, we had a long conversation about active and passive recovery and chances are I needed a little passive recovery! On a side note, I also quit going to spin class for a while, spin was really bothering both my knees, hips, back, etc.....really I just wasn't ready. After that week I started walking around this small reservoir near our house, then getting around it twice, then walking fast around it twice. After a couple weeks, I headed back to the rec center and started walking on the treadmill 30 minutes alternating between a 2,4,6, and 8% grade, kind of doing my own tabata drills....on off days I was doing Pilate's and total gym at home. Then I started alternating between the treadmill and arc trainer (stepper type thing).....won't lie, that was a little scary but I did it....doing cardio 3x a week for an hour and strength training 2x a week. About a month ago I bought a set of Body Pump DVD's and weights to add in more strength training, also started working on the elliptical I have in the basement. SO....the last 4 weeks have been pretty awesome. I've been working out 5 or 6 days a week with 3 of those strength training and the other 2 or 3 cardio.....Big difference! I feel so much stronger and I seriously love these DVD's.....like everyone I had gained some weight after these last few surgeries but I have seen serious improvement in the last 4 weeks.....I'm talking I can see quad in that leg, you know the line on the side where your quad is and starting to see definition in my back, chest, arms, etc....just kinda of buff looking....lol! Only those of you who've been through it know....if you know then you know! lol!
I've also been riding outside about once a week and so far the longest ride has been 15 miles. During the rides my knee feels good...I mean really good! In fact, my next ride is one of my fav ways to go and its 16 miles.....which is what I was doing last year when I was riding outside.
My 6 month dr appt the dr asked me if this surgery was worth it.....it almost made me cry and if you've read any of my posts you know how my dr loves it when I start crying.....anyhow the answer is YES!!! If you had asked me at any point before that my answer would not have been yes....but now that the pain is almost none (I hardly even take ibuprofen anymore) I can't believe it took so long to get to this point!
Anyhow......I'll keep you all updated and hope you all are doing well....we are a TEAM you know!! :)
Seriously, I am a kinda sucky blogger......don't think this could ever be my profession since I don't update very often! lol!
So, if you've read anything I've ever written you will not be surprised to hear me say....I cannot believe I've made it this far! I have survived 7 months post TKR and in fact just realized today this is the longest stretch of not being cut into since Aug 2012.....my story seems unimaginable....but I'll take 7 months all day!! :)
Wanted to give everyone an update since my last post in March. I stopped PT at 4 months for a lot of reasons, some of which started centering around depression stemming from anesthesia and plain ole surgical trauma. Seems odd I know, to be honest I had felt so horrible since the surgery back in August and since I've never suffered from any type of depression really didn't recognize the signs as they were happening. I've never shared too many feelings in all of my posts since I figured if you're reading my blog you probably already know how it feels. I also didn't want to "poison the well" if you know what I mean and never really wanted my blog to be about anything other than physical recover. After some therapy (mental) and research surrounding Post Surgical Anxiety and Depression (it is a real thing here's a link if you're interested or feeling the same way http://www.rolereboot.org/life/details/2013-04-depression-after-surgery-is-a-real-and-dangerous-thi) I feel better than ever!
So....getting back to it. I stopped PT at 4 months and decided I could handle the rest on my own. At first I took a week off. This was advice from my acupuncturist, we had a long conversation about active and passive recovery and chances are I needed a little passive recovery! On a side note, I also quit going to spin class for a while, spin was really bothering both my knees, hips, back, etc.....really I just wasn't ready. After that week I started walking around this small reservoir near our house, then getting around it twice, then walking fast around it twice. After a couple weeks, I headed back to the rec center and started walking on the treadmill 30 minutes alternating between a 2,4,6, and 8% grade, kind of doing my own tabata drills....on off days I was doing Pilate's and total gym at home. Then I started alternating between the treadmill and arc trainer (stepper type thing).....won't lie, that was a little scary but I did it....doing cardio 3x a week for an hour and strength training 2x a week. About a month ago I bought a set of Body Pump DVD's and weights to add in more strength training, also started working on the elliptical I have in the basement. SO....the last 4 weeks have been pretty awesome. I've been working out 5 or 6 days a week with 3 of those strength training and the other 2 or 3 cardio.....Big difference! I feel so much stronger and I seriously love these DVD's.....like everyone I had gained some weight after these last few surgeries but I have seen serious improvement in the last 4 weeks.....I'm talking I can see quad in that leg, you know the line on the side where your quad is and starting to see definition in my back, chest, arms, etc....just kinda of buff looking....lol! Only those of you who've been through it know....if you know then you know! lol!
I've also been riding outside about once a week and so far the longest ride has been 15 miles. During the rides my knee feels good...I mean really good! In fact, my next ride is one of my fav ways to go and its 16 miles.....which is what I was doing last year when I was riding outside.
My 6 month dr appt the dr asked me if this surgery was worth it.....it almost made me cry and if you've read any of my posts you know how my dr loves it when I start crying.....anyhow the answer is YES!!! If you had asked me at any point before that my answer would not have been yes....but now that the pain is almost none (I hardly even take ibuprofen anymore) I can't believe it took so long to get to this point!
Anyhow......I'll keep you all updated and hope you all are doing well....we are a TEAM you know!! :)
Monday, March 10, 2014
14 Weeks....OR 3 1/2 months :)
Hi Team!!
Ok, so I'm a slacker blogger and didn't even realize my last post was in January. I'm still in PT, still working on getting that quad back, and still trying to build enough stamina to go for a bike ride of any significance sometime soon. :)
Here's the lowdown! Since my last post I've had another doctors appt. and of course my fears were all the same; was I far enough along, did I heal okay, was there any sign of an infection, was I getting enough flexion, and should I STILL be taking pain medication. The doc was very pleased. I was able to ditch the cane for good at 7 weeks and actually have still been taking pain medication at night....up until the last couple nights. I'm not even taking a whole one anymore, I split them and have been taking half every night. I've always had so much trouble taking pain medication I NEVER thought I would still be taking it over 3 months later. The pain I do have is primarily muscular and there is quite a bit of nerve pain. I don't feel the nerve pain in my back or hip, the pain actually starts on the outside of my knee and runs down into my foot and ankle. Actually, it is quite painful and really has begun to just be kind of a pain in the ass! I always try to look at the bright side.... but I'm getting kind of over some of this stuff! lol!
I DID go for a bike ride....wait for it...OUTSIDE in week 10. Honestly, it was probably the scariest thing I've done in a while. Of course, once I got over my crazy fear I rode 7 miles. I've done this a few times since....it still creates quite a bit of anxiety, but I persevere. I went back to spin class in week 7....basically it hurt like hell and was WAY too early! I tried again in week 8...and while I felt a tad better, it still felt too early. I waited another month before trying again and went to one in week 12. At that point, it was tough but manageable. I haven't tried yet since....I swear I don't know what it is about some of these irrational fears...but I will try again this week!!!
Let me update on what I've been doing in therapy....It's really only looking back at my last post that I see how far I've come.....Got some good news from the PT front! :)
I ride for 10 minutes, stretch on balance board for 3 min, single leg stand on the blue theraband 4x1min, leg press 110lbs 1 set of 10 and 3 sets at 100lbs, TKE black band 4x10, short arc 5lbs 4x10, long arc 5lbs 4x10, calf raises 4x10, straight leg raise 3lbs 4x10, hamstring curls 5lbs 4x10, and last week I just started the hip series and competed 2 sets.....btw....THOSE were a killer!! Some of these exercises hurt more than others obviously....for instance single leg stand has really become my least favorite and hurts quite a bit!
One more funny item to share.......my PTA told me a massage would be beneficial and my PT office has a massage guy. SO.....I had a massage....lets just say this wasn't a leisurely stress reducing massage...in fact I refer to it as fist in quad and IT band....for an hour. It was extremely painful and I was super bruised up near my hips...hip flexors. I was so sore for a couple days.....BUT, now that the worst is over I think it actually helped. If I could survive another one, my hamstrings and calf's really need...you know some fist work! lol! I'll keep you all posted....not sure if another one is in the cards or not!
Take care team!!
Ralean
Ok, so I'm a slacker blogger and didn't even realize my last post was in January. I'm still in PT, still working on getting that quad back, and still trying to build enough stamina to go for a bike ride of any significance sometime soon. :)
Here's the lowdown! Since my last post I've had another doctors appt. and of course my fears were all the same; was I far enough along, did I heal okay, was there any sign of an infection, was I getting enough flexion, and should I STILL be taking pain medication. The doc was very pleased. I was able to ditch the cane for good at 7 weeks and actually have still been taking pain medication at night....up until the last couple nights. I'm not even taking a whole one anymore, I split them and have been taking half every night. I've always had so much trouble taking pain medication I NEVER thought I would still be taking it over 3 months later. The pain I do have is primarily muscular and there is quite a bit of nerve pain. I don't feel the nerve pain in my back or hip, the pain actually starts on the outside of my knee and runs down into my foot and ankle. Actually, it is quite painful and really has begun to just be kind of a pain in the ass! I always try to look at the bright side.... but I'm getting kind of over some of this stuff! lol!
I DID go for a bike ride....wait for it...OUTSIDE in week 10. Honestly, it was probably the scariest thing I've done in a while. Of course, once I got over my crazy fear I rode 7 miles. I've done this a few times since....it still creates quite a bit of anxiety, but I persevere. I went back to spin class in week 7....basically it hurt like hell and was WAY too early! I tried again in week 8...and while I felt a tad better, it still felt too early. I waited another month before trying again and went to one in week 12. At that point, it was tough but manageable. I haven't tried yet since....I swear I don't know what it is about some of these irrational fears...but I will try again this week!!!
Let me update on what I've been doing in therapy....It's really only looking back at my last post that I see how far I've come.....Got some good news from the PT front! :)
I ride for 10 minutes, stretch on balance board for 3 min, single leg stand on the blue theraband 4x1min, leg press 110lbs 1 set of 10 and 3 sets at 100lbs, TKE black band 4x10, short arc 5lbs 4x10, long arc 5lbs 4x10, calf raises 4x10, straight leg raise 3lbs 4x10, hamstring curls 5lbs 4x10, and last week I just started the hip series and competed 2 sets.....btw....THOSE were a killer!! Some of these exercises hurt more than others obviously....for instance single leg stand has really become my least favorite and hurts quite a bit!
One more funny item to share.......my PTA told me a massage would be beneficial and my PT office has a massage guy. SO.....I had a massage....lets just say this wasn't a leisurely stress reducing massage...in fact I refer to it as fist in quad and IT band....for an hour. It was extremely painful and I was super bruised up near my hips...hip flexors. I was so sore for a couple days.....BUT, now that the worst is over I think it actually helped. If I could survive another one, my hamstrings and calf's really need...you know some fist work! lol! I'll keep you all posted....not sure if another one is in the cards or not!
Take care team!!
Ralean
Wednesday, January 15, 2014
Whew......6 weeks 2 days!!
Hi Team
I wanted to update on what's been going on through week 6! First, let me say I feel better this week than at any point since the surgery......still a little tired, still achy if I walk too far or stand too long....but much better!! Not surprising I know, but when you're in the midst of feeling so incredibly crappy......it's hard to imagine you'll ever feel normal or see a light at the end of the post-op tunnel!! My therapist and her asst kept giving me goals....hang on until week 2, hang on until week 4, hang on until week 6.....now I understand how good week 6 feels. The last few days......really heading into week 6.....I've been feeling pretty good and definitely much stronger (physically and mentally, amazing what getting off all the medication does for your spirit). I've starting getting out of the house a little more, even actually went to the grocery store by myself to grab a couple things!
I had my 6 week dr. appt a couple days ago, and he is very pleased. It was a good appt!! Walking in cold I was able to flex to 116 and the scar looks super good (thanks to acupuncture)! He told me to keep on working out and riding my bike, of course keep on 2x a week to PT, and keep on taking pain medication when I need it....primarily at night before bed and for PT (funny I needed that permission since I thought I should NOT be taking them and had been trying to manage without)!!
Let me give you an update on what I've been doing exercise wise. I am still riding my bike just about everyday.....1 or 2x a day...I am up to 8.15 miles in 30 minutes......meaning I'm averaging slightly over 16 miles an hour. Basically...I'm cooking!! lol!! In PT: bike x10 minutes, stretching on balance board 3x1 minute, tke with green band 4x10, wall sits 1 for 2 minutes and 3 for 1 minute, calf raises 4x10, single leg raises 2x10, quad sets or short arc 4x10, heel slides 10 minutes, and single leg balance for 1 minute!! I haven't been able to completely ditch my cane yet, but have been walking around the house without it and I imagine I'll be able to get rid of it in the next week or so.
Hope everyone has a good week!!
Ralean
PS.....I haven't started back to spin yet....I still don't move too fast and quite honestly I'm a little nervous (I have no idea why)! I'm really thinking about starting back this Sunday, which would be just about 7 weeks! :)
I wanted to update on what's been going on through week 6! First, let me say I feel better this week than at any point since the surgery......still a little tired, still achy if I walk too far or stand too long....but much better!! Not surprising I know, but when you're in the midst of feeling so incredibly crappy......it's hard to imagine you'll ever feel normal or see a light at the end of the post-op tunnel!! My therapist and her asst kept giving me goals....hang on until week 2, hang on until week 4, hang on until week 6.....now I understand how good week 6 feels. The last few days......really heading into week 6.....I've been feeling pretty good and definitely much stronger (physically and mentally, amazing what getting off all the medication does for your spirit). I've starting getting out of the house a little more, even actually went to the grocery store by myself to grab a couple things!
I had my 6 week dr. appt a couple days ago, and he is very pleased. It was a good appt!! Walking in cold I was able to flex to 116 and the scar looks super good (thanks to acupuncture)! He told me to keep on working out and riding my bike, of course keep on 2x a week to PT, and keep on taking pain medication when I need it....primarily at night before bed and for PT (funny I needed that permission since I thought I should NOT be taking them and had been trying to manage without)!!
Let me give you an update on what I've been doing exercise wise. I am still riding my bike just about everyday.....1 or 2x a day...I am up to 8.15 miles in 30 minutes......meaning I'm averaging slightly over 16 miles an hour. Basically...I'm cooking!! lol!! In PT: bike x10 minutes, stretching on balance board 3x1 minute, tke with green band 4x10, wall sits 1 for 2 minutes and 3 for 1 minute, calf raises 4x10, single leg raises 2x10, quad sets or short arc 4x10, heel slides 10 minutes, and single leg balance for 1 minute!! I haven't been able to completely ditch my cane yet, but have been walking around the house without it and I imagine I'll be able to get rid of it in the next week or so.
Hope everyone has a good week!!
Ralean
PS.....I haven't started back to spin yet....I still don't move too fast and quite honestly I'm a little nervous (I have no idea why)! I'm really thinking about starting back this Sunday, which would be just about 7 weeks! :)
Thursday, January 2, 2014
Happy New Year....4 weeks 3 days!!
Hi ACI Team!!
So......I have survived through the 4 week mark and watched the new year come in......boy am I glad to put 2013 behind me! For the record I don't generally make much out of new years resolutions......but his year my resolution is no more knee surgery! :)
Let me just say, heading into 4 week was significant!! The pain has dramatically decreased in its intensity and I've even started tapering down the pain medication.....to be honest, every once in a while it doesn't even hurt.....STRANGE I KNOW!!! My therapist and her asst. kept telling me a couple weeks ago to hang on until 4 the week mark..... I am pleasantly surprised!!! In fact, I've even made it out of the house other than therapy....lol....we went to an indoor lacrosse game last weekend....I managed to make it through the stadium and to our seat!! It was a harrowing experience.....but fun nonetheless!!
You'll be surprised at the quick changes in strength, here is my current list of exercises. Bike x10 min, balance board stretching 3x1 min, squats on total gym 4x10, tke still with orange band 4x 10 (I'll be moving up the band next week), heel slides 10 min (replaces ball range of motion), wall sits 4x 1min, quad sets and MY QUAD IS MOVING AND MY FOOT IS OFF THE TABLE!!! 4x 10,today I did 4 single leg raises and balanced on that leg for 7 seconds.....sounds lame I know but this is some serious improvement!!! I'm still riding when I'm at home, but still feeling very tired most of the day and still in that post surgery funk......so sometimes I'm just a slacker. My therapist said this morning I should head back to spin class....would it make you laugh if I said I was scared....why? I have absolutely no idea....but I may try one next week!
Hope you all had a wonderful (and pain free) new year!!
Ralean
So......I have survived through the 4 week mark and watched the new year come in......boy am I glad to put 2013 behind me! For the record I don't generally make much out of new years resolutions......but his year my resolution is no more knee surgery! :)
Let me just say, heading into 4 week was significant!! The pain has dramatically decreased in its intensity and I've even started tapering down the pain medication.....to be honest, every once in a while it doesn't even hurt.....STRANGE I KNOW!!! My therapist and her asst. kept telling me a couple weeks ago to hang on until 4 the week mark..... I am pleasantly surprised!!! In fact, I've even made it out of the house other than therapy....lol....we went to an indoor lacrosse game last weekend....I managed to make it through the stadium and to our seat!! It was a harrowing experience.....but fun nonetheless!!
You'll be surprised at the quick changes in strength, here is my current list of exercises. Bike x10 min, balance board stretching 3x1 min, squats on total gym 4x10, tke still with orange band 4x 10 (I'll be moving up the band next week), heel slides 10 min (replaces ball range of motion), wall sits 4x 1min, quad sets and MY QUAD IS MOVING AND MY FOOT IS OFF THE TABLE!!! 4x 10,today I did 4 single leg raises and balanced on that leg for 7 seconds.....sounds lame I know but this is some serious improvement!!! I'm still riding when I'm at home, but still feeling very tired most of the day and still in that post surgery funk......so sometimes I'm just a slacker. My therapist said this morning I should head back to spin class....would it make you laugh if I said I was scared....why? I have absolutely no idea....but I may try one next week!
Hope you all had a wonderful (and pain free) new year!!
Ralean
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