Looking back at my calendar, I noticed that my last update was at the beginning of the week. This week has been a busy one but a good one too. My PT has been progressing well. I had sessions on Monday and Wednesday at the facility, then I had my routine that I do on my own as well. Yesterday was an unplanned off day but it worked out great because it made today one of my best days yet.
Smart training, smart rehab, smart everything will work together to accomplish many objectives. My primary objective during this entire knee rehab is to be able to do things that will keep me moving forward. Doing stupid things will not accomplish that goal. During my rehab I have been working hard with my therapist and communicating with her everything that I do outside of our sessions in order to have a complete and comprehensive program. It has been working. The key to everything that you do is simple: Train Smart!
Bike 20 minutes (I’m “itching” to let go on the bike but again, I’m also focusing on staying smart.)
Stretch and Foam Roller
Step Ups 3×15
Lateral Step Ups 3×15
Jungle Gym Hip Lifts w/ 10 sec hold 3×5
Jungle Gym Leg Curls 3×15
Heel Lifts 3×15
Then I finished with some upper body and a cool down on the bike. It was a good way to end a very productive week.
Today was another good day at therapy. It was challenging but it was good. The range of motion continues to improve from session to session. During my last measurement, my passive flexion was recorded at 120 degrees. And as I had mentioned in previous posts, 120 had not been seen in quite a long time. Along with my continued range of motion stretches, I have continued to work on improving my strength. Having a new joint is something that I am getting use to. Bringing the knee through the different motions that it can go through is also something that I am getting used to as well. That being said, I have started to implement some rotation movements into my rehab repertoire. All in all, I am happy with how I seem to be improving and I look forward to the continued improvements.
Massage and Stretching
Squats 3 x 10
Lunges 3 x 10
Step-ups 3 x 10
Side Step-ups 3 x 10
Step-downs 3 x 10
Balance Work :30 sec rounds
Here’s to an exciting weekend and continued improvements.
I want to thank my friend Paul Connolly of PC Conditioning for sending along this article to me from the Wall Street Journal. It provides some good information regarding joint replacement surgery. I hope you’re able to enjoy the article.
The site for Strength Training, Conditioning, and all the Happenings at Glenn’s Gym; That is the sub title of my blog here. Well, I am going to make a little addition to it: and rehab from Total Knee Replacement surgery. A little history here for those new to my blog and maybe a little added information for those who have followed me for some time now. Besides all that you know of me from a professional standpoint in strength and conditioning, personally I have been diagnosed with degenerative bone disease, osteoarthritis from over 20 years. It has been an issue that I have dealt with proactively during that time. I honestly believe that my profession as a strength and conditioning coach has helped me extend the life of my original joints which delayed the inevitable Total Knee Replacement (TKR).
Over the years, I made adjustments to my activities, in life and in training, that extended the life of my joints. Although the genetics card plays a huge influence on osteoarthritis, your activities contribute heavily on how long you have with what you’ve been given. Smart strength training, cycling, weight managment, etc., all helped me extend the life.
Well, the extended life ended last Monday, March 21. Seven days ago I had my left knee replaced. What I plan to do for a period of time is to switch from sharing the research posts to posting my experiences through rehab. As I will be back to post updates, I wanted to give a quick preface to upcoming posts. Stay tuned as I get ready to release the next post.
But first, I want to thank everyone who has texted, emailed, called, and visited me over the past week. It has been awesome to see all the support that I have in getting back to normal. Thank you.