and co-pays have come to an end with Physical Therapy. My healing will continue at home and in the gym as I rebuild strength and confidence.
At times, I feel apprehensive about putting full weight on the left knee. This is the first time I have ever been injured in a lifetime of sports participation. It is vital I overcome my weaknesses so I can remain active.
These exercises are in heavy rotation:
1.) Side leg lifts and single leg bridges. Ankle weight was added for more difficulty. I do 2 sets of 30 on each side.
2.) Side steps with resistance band. The strength comes from the follow foot, not the lead foot. I do 3 laps of about 10 feet in length.
A trainer at the Y showed me how to work the same muscles with an ankle band.
3.) Walk throughs are used to improve my running form.
4.) Single leg kick outs on the Pilates ball to engage the core. Laughter is therapy too.
5.) BOSU (BOth Sides Up) ball for strength and stability. This exercise was added in the last week of P.T. I’m still working on form.
6.) Iliotibial band (IT Band) rolling.
7.) The Elliptical machine is my new frenemy. Mom and I did a quick warm up before Yoga class. Cow, bear and moving clam were some new poses we learned.
8.) One thing I will miss about P.T. is the Electrical Stimulation (E-Stim). A bag of frozen peas will replace the fancy ice wrap.
A short term goal is to run a 5k in October. I went out for an easy 4 miles over the weekend. I varied running surfaces to pamper my knee.
“Tough times don’t last. Tough people do.”