It's been a little over 10 weeks since surgery. The first three weeks were really rough. I couldn't stand for more than a few minutes at a time, and walking without the walker was impossible. During that first week I was in a haze, but I am so thankful for the meal that a friend dropped by, and another delivered by a fellow scout family - which was a nice surprise! The following week my family (mom, brother and SIL) arrived home from a trip, and my SIL prepped a weeks' worth of freezer meals and sent them up with my brother (a total surpise!), and then she did it AGAIN the next week. It was an absolute life-saver. Dean did a great job in holding down the household that first week, but meal prep was a challenge, lol... I am so grateful for the thoughtfulness and the help we received - especially the second week when my mom came every day so I could rest, and for the occasional ride the kids needed to get to this and that since I couldn't drive yet. Since those first two weeks, I have done 16 physical therapy sessions. I was going twice a week during August and September, and now I have transitioned to once a week for the month of October. November will probably be two sessions in that month, and we'll see about December. It has been a long, grueling process. I think about only two things in life right now: knee and school work. Knee and school work. Knee and school work. There is no room for anything else in my brain right now.
The therapy is going really, really well. My therapist's name is Katie, and she is outstanding. My sessions last about an hour and fifteen minutes. To begin each session she massages my knee and all of the surrounding muscles, and then pushes and pulls this way and that to work on my range of motion. I am now at the ROM that she is looking for - a 130 degree or greater bend to the knee. It took a very long time to get there. I can remember the first couple weeks of therapy were just so unbelievably painful, and I was still wondering how I would ever walk normally again, so I know I've come a long way.
The rest of the sessions are spent working on weight machines, an exercise bike, and doing a slew of different moves involving dynabands, stair steps and balance balls. The most difficult for me right now is a move where your completely isolate the quadricep muscle. You stand on the edge of a secure step with one foot, the inside of the foot of your working leg lined up at the edge. Then you slowly lower the free foot down towards the floor (but don't touch the floor), by bending at the knee on the working leg, being mindful to only use your quadricep and not jut out your hip to the side. Then you stand back up. Repeat 19 more times. I managed TWO, only going down about an inch when I first tried. It hit directly on my most tender, sorest spot on the knee. I am now doing 30, on a much bigger box, but it is still tough and still painful. Another good move is called a Monster Walk. You tie a dynaband (the color determines the resistance level) into a loop, step inside it and position it at ankle-height. Then you walk forward across the floor, swinging one leg slightly in front of the other and then swinging it out wide before planting your foot on the floor. Then you step forward and swing out the other leg. It helps if you picture yourself walking like Frankenstein, but with more of a wide arc in your leg swing, AND you must have your legs slightly bent at all time - like a constant, never-ending squat. It really, really makes your hips burn, and forces the injured leg to work on stability when it becomes then standing leg with every other step and your balance is constantly shifting as the other leg is moving through its swing. I really feel it when the other leg is just about fully swung out and about to be planted on the floor. For that millisecond I am at my most vulnerable for my knee to crumple, and I have to have absolute focus with every step.
I do feel a lot stronger in my quadricep, as I can do leg lifts with ease now. My weakness is that my knee still buckles backward every now and then, especially at the end of a long walk, or when I am tired at the end of the day. Luckily it does not move from side to side anymore - so it looks like the surgery worked. (wink). My surgeon is all about getting the leg strengthened again, and is a huge proponent of getting into the gym and going into rehab with gusto. So about three weeks ago I purchased a pass from the city to get into the warm therapy pool that is at one recreation location, and into the gym at another location. The therapy pool is not as nice as the one at my physical therapy office, but it does the job. I go twice a week and do my pool exercises. I walk back and forth across the pool forwards, sideways, backwards, do squats, leg lifts, bicycle swings and the stairs. The gym location is actually the Senior Center, which is just a short drive away for me, so it is really convenient. The facility has gone through a recent renovation, and the fitness room is bee-U-tee-ful! It has subdued lighting, it's quiet, the machines are all new and it has a nice selection of reclined exercise bikes, treadmills, stair-steppers, weight machines and free-weights. Best of all, in the evenings you are likely to have the place to yourself. It has become my sanctuary. When I am not there, I count the hours until I can go again. Dean took out a membership too, so we can go together for an hour or so about three nights a week.
I've passed several milestones in the past couple of weeks - walking down the stairs with alternating feet, a bicycle ride, and a hike (yesterday). The hike was a bit too much, though. The whole way up I was intent on concentrating at where I planted my feet. On the way down, my knee was tired, and I was terrified my foot would skid away from me on the gravel. Luckily nothing happened, but I have a lot more work to do to increase my muscle stamina.
I've been thinking about the months to come, and I can honestly say that I am terrified of the ice and snow that will be here sooner or later. Terrified. I can only imagine how awful it would be if I had just gone through the surgery.
That would totally suck...
