Sorry for the delay but I wanted to concentrate a bit on getting better and not what is wrong with my knee. My therapist has cut me down to one day a week now. She did a strength test last night and everywhere it is strong except for the Patellar Tendon area. I am having extreme difficulty with step downs and my quad is still an issue although not as bad as it was. My hammie is doing great! She has me on a competely new protocol and when I am there it is usually for over 2 hours. I would like to start walking my dog, Jake, soon but I am afraid he will pull me down. He is a big...100lb chocolate lab who is very sweet but strong as an ox. I am still limping. Kim noticed it last night and said "Your knee isn't broken anymore. Quit limping." When I told her it hurt she said "I don't care. Quit limping." LOL.
People still ask me what is wrong with my leg. It is still apparent that I am not quite normal yet and won't be for some time. I have noticed clicking in my kneecap area while riding the recumbent bike and my patellar tendon is tight sometimes. Last Friday night I went out and wore some heavy boots. They were flat of course (I won't be wearing heels anytime soon) but I noticed as I went to step out my kneecap acted like it wanted to dislocate again. I stopped the movement immediately. Kim also noticed I am bruised on the lateral side of my patella...she asked me what happend and why I am so bruised. Honestly I don't have an answer.
This past Saturday I helped my boss paint the ceiling in the new office. We are moving July 1st so everything has been rush rush. I just handed him things that he needed so he didn't have to go up and down the ladder all day. I could only stay for a few hours. My knee started protesting and I had to go home to take a muscle relaxer because I was standing a lot...kneeling a lot. My knee just wasn't having it.
Then Sunday was spent cleaning the house and going grocery shopping. By the time I got to the frozen foods aisle my knee had enough and let me know by collapsing from fatigue. It didn't dislocate...my quad just gave way.
It reminded me I have a long way to go still. I hope in a few months it will be much better and much stronger. I need to work it out more than I do. I have been so busy lately with everything that I haven't been as diligent.
The billing department at my therapist's office is stupid. My insurance was paying my claims and all of a sudden they stopped. I looked online to find out the problem and my insurance kicked it back because of coding issues. So now I have 6 bills which total $168 each. I had to print off all this crap and take it to them so they can re-bill. They said they couldn't figure out why all of a sudden they weren't getting paid. DUH!!! I told them I better not be getting a bill for anything because I refuse to pay it as it is their mistake not mine and I don't have $1008.00!!
New protocol is:
Treamill - side step for 5 minutes each way
Step Downs - 4" riser 15 x 2
Step Ups - 8" riser 15 x 2
Side Steps - 8" riser 15 x 2
Standing Hip Matrix - 20 sec each hip pump, hip fast pump, short quad arc, hip flex (this one kills me)
Wall Sits - 4 x 30 sec
Gait Improvement - (It looks like a version of the drunk test. Step out, quad in the air, hip flex then down for next step. 4 Reps)
Balance Board - 2 minutes each side to side and front to back
Bosu Balance - Stand on Bosu Ball and balance for 2 minutes
Leg Press - 3 times, 15 reps 85lb weight
Walk outs - (5 x each...right side, left side, front and back with 30lb weights around your mid section. I also call this a draft horse pull.)
Side Line Shuffle - (6 cones spaced evenly apart on the floor. Look straight ahead and step over the cones laterally. 2 reps)
Twist Lunges - (Like a step down..left knee bent, right leg goes out to 1, 2, 3 ,4, 5 & 6 o'clock. 3 Reps)
Green Therapy Band - (Put this right behind my knee and pull straight back. 30 Reps)
Hamstring Stretch - (3 x 1 minute)
Quad Stretch - (3 x 1 minute)
Hip Matrix - Lying down on right side...this also workes my glutes. 10 leg extensions, 10 kick outs with quad at 45 degree angle then hold straight out for 30 seconds.
Wall Slides - (5 minutes)
Prone Quad Stretch - (5 minutes)
I think that's everything. Whew! I am consitently at about 146...but last night I measured 2 degrees off straight. I was able to dance for the first time since my surgery this past Friday night but I stayed in one spot and didn't move much laterally. My knee is still weak and won't support that type of movement quite yet.
Kasia - I hope you are doing MUCH better girl! I read your blog...just keep going. I can now go up stairs one at a time but I am still two stepping them going down. It is scary!!
I think I need to get out and just walk more...hopefully that will help.
That's all for now...