Today marks my third month post operation! I did much more rehab during the past month, and I’m so glad that it paid off ☺️
I gym minimally 4 times a week, but only do physio for my knee on alternate days so that I don’t overwork it. Saturdays are for physios, and Sundays are for my 1 hour oBike sessions with my older sis. 👍
WHAT I DO IN THE GYM aka. PHYSIO ON MY OWN
- Cross trainer 10/20 mins
- Squats (10 reps x 3 sets)
- Lunges (12 reps x 3 sets) w 3kg
- Step ups (10 reps x 3 sets)
- Wall sit (45seconds x 3, 20s rest)
- Bridge (12 reps x 3 sets)
- Side lunges (10 reps x 3 sets) – for each leg
- Single leg squats (5 reps x 3 sets)
I have been doing this for about a month, and did not increase the reps/weights/timings at all since all these are more than enough to kill my knee LOL 😂😂 Main focus is on getting the form right and being stable when doing these exercises.
Hope this helps if anyone is looking at doing ACL Physio on their own!
I just had a strength test for my quads, and I did pretty well for it. For knee extensions, my right knee (the injured one) could move 80 pounds, while my left knee is at 90 pounds. So I’ve almost regained full strength after two months! 😛 Gradually over the sessions of physiotherapy, I also had the following upgrades:
- Bridging upgraded to Low Bridging
- My right knee is propped up on a low board, and then I just do a bridge (this is a lot harder for me
- Leg press increased from 100 to 105 pounds
- Lunges upgraded to Dynamic Lunges
- Just got this upgraded last week! Wasn’t as scary as I thought it would be
STILL A DISASTER
- My hamstrings are still non-existent, and hamstring curls are my most hated exercise for physio. I can only curl 20 pounds (10 reps x 3 sets) and I feel exhausted afterwards.
- One leg squats
- Omg this is absolutely horrendous. My knee goes all over the place except for down, and it’s just… tough mate. Gotta work on this!
- I’m still not allowed to run, and am confined to the cross-trainer for now.
Despite this, I am moving on to the
THIRD PHASE OF PHYSIOTHERAPY!
Best news I’ve heard in a long time, and this is because I’ve had many ups and downs for physio. I still struggle with the simplest exercises, and this is quite a bummer when it’s been two months past.
HOW I STAY MOTIVATED
- I celebrate everything – from the smallest improvements to the most significant milestones.
- I’d always treat myself to ice coffee in the morning, just for waking up to do physio. 😍
- I tell my family and friends my progress, and their encouragement means the world to me. So this definitely pushes me to move forward in my physio 😌
- Since I sit in office for hours on end five days a week, I do feel more motivated to keep to the exercise routine.
- I also keep the routine fun for myself, and would give myself rest days in between so that I don’t burn out.
However, last week, my physiotherapist said I was still very weak for 2-month post op, and that made me feel a little disheartened 💔💔💔 I had a phase of skipping physiotherapy, not exercising at all, and not caring about improving.
But y’know, I eventually got a grip on my life and decided do this for myself 🏃🏽♀️🏃🏽♀️🏃🏽♀️Motivation works more effectively for me when it comes from within, and not when it is extrinsic (eg. impress my physiotherapists/satiate my mum). So this simply means that I don’t gym to get affirmation from someone else, or to prove a point to my physiotherapist. I do it solely for my own self improvement, and aim to be what I used to be and more.
[Read also: 4 Ways to Stick to Your Physical Therapy ‘Homework’]
COMBATTING MY WORST FEARS
Getting injured again isn’t my biggest fear now, since I’m used to being in the gym and it feels safer aka. no one running straight at me + I can control the amount of weights/activities I do, so it’s good!
Instead, my worst fear is losing motivation for rehab, and not caring about being fit anymore. This then means that I will never be as fit as I used to be, and becoming a blob, becoming boring and unfit – urgh, this scares me a hell lot.
Another fear is going back to Ultimate Frisbee again, and not being able to live up to expectations. But I think this is still a far-fetched goal, so it’s not really a huge thing now.
My scar protrudes out and is an eyesore, even though I apply scar removing oil everyday. I’m not exactly the most self-conscious girl ever, but this scar is a pain to me 😢 Hopefully it disappears after a while!
A huge shoutout to Amanda for helping me the past 2 months:
You probably won’t see this, but I really appreciate your never-ending encouragement! All the best for your future work endeavours ☺️
An additional fun fact I learnt: Going into labour is MUCH CHEAPER than an ACL Reconstruction Surgery.
My cousin just gave birth to a son, and I got to see him on his first day into this world!!! This is my first time being able to checkout a newborn, and WOW HIS SKIN IS SO SMOOTH, SO SOFT AND SO CHUBBY. And for something so small, I was surprised that he could wail so loudly 😰😰😰
My cousin stayed in KK Hospital in the Class A Ward, and her operation was $9k in total. (Class A means you get to stay in a spacious room by yourself).
I had an ACL Reconstruction Surgery at restructured hospital – Khoo Teck Puat Hospital, and the total fees was $13k. I stayed in Class B1 Ward, which means having 4 people (including me) in a room. If you went for private surgery, costs could go up to $30k for the operation.
TIME TO GET PREGNANT. STAY SAFE AND DON’T TEAR YOUR ACL.
That’s all for the monthly reports, hopefully next month brings more candies, rainbows and happy news! 🏅😉