Recovering From Microfracture Surgery

Fri, Oct 10, 2008

Fri, 10 Oct 2008 04:00:00 +0100

K+92 Days

Ok, so I have been extremely busy and lagging on my blogging. I have not done much workout wise this week other than a lot of walking. However, things are really starting to feel pretty good with the knee. The overall leg strength is better but the left leg is still significantly weaker thant he right. The good news is walking and going up and down stairs is going very well with little to no pain. I have actually even taken a few jogging steps a couple days this week not even thinking about it and I have had to catch myself and stop from doing so. When I have taken a few jogging steps the great news is that I have almost no pain whatsoever. I will go back to the PT next week and see what he says about how soon I can attempt to run again. I am anxious to do so but at the same time I do not want to do so to soon. So I think it will be mid to late November before I am cleared to even try running again. I am ok with that and even if it is not until December I can live with that as well. I look ...

Thu, Oct 09, 2008

Thu, 09 Oct 2008 04:00:00 +0100

K+91 Days Post Microfracture Surgery

13 Weeks and counting.

Wed, Oct 08, 2008

Wed, 08 Oct 2008 04:00:00 +0100

K+90 days

Tue, Oct 07, 2008

Tue, 07 Oct 2008 04:00:00 +0100

K+89 days

Mon, Oct 06, 2008

Mon, 06 Oct 2008 04:00:00 +0100

K+88 Days

Normal hard Monday routine.

Did 5k in under 10 minutes on sitting spin bike.

Sun, Oct 05, 2008

Sun, 05 Oct 2008 04:00:00 +0100

K+87 Days Post Microfracture Surgery

Sat, Oct 04, 2008

Sat, 04 Oct 2008 04:00:00 +0100

K+86 days

Fri, Oct 03, 2008

Fri, 03 Oct 2008 04:00:00 +0100

K+85 Days

Thu, Oct 02, 2008

Thu, 02 Oct 2008 04:00:00 +0100

K+84

Not logging lately but very busy.

Wed, Oct 01, 2008

Wed, 01 Oct 2008 04:00:00 +0100

K+83 Days

Another busy day at work so had to skip the normal gym routine. I should be back to normal routine after today.

Tue, Sep 30, 2008

Tue, 30 Sep 2008 04:00:00 +0100

K+82 Days

Not much today as work seemed to get in the way today.

Mon, Sep 29, 2008

Mon, 29 Sep 2008 04:00:00 +0100

K+81 Days Post Microfracture Surgery!

Back to the routine.

5:00am up and off to the BYU gym

15 minutes on the sitting bike. Covered 4.5 miles in 15 minutes with the last 5K in 10:08. This was good and got my heart rate up to 150+.

15 sets of leg strength exercises on weight machines with 30 reps per.

15 minute on the elliptical. Covered 1.5 miles with last mile under 10 minutes. For those that have not done an elliptical this is not an easy thing doing a 9:28 mile on a elliptical. I would equate it to running a mile in about 5:15 for me effort wise.

So another workout in the bag. Hopefully one day closer to a real run again.

Sun, Sep 28, 2008

Sun, 28 Sep 2008 04:00:00 +0100

K+80 Days

Yet another day of rest but the knee is really feeling good.

Sat, Sep 27, 2008

Sat, 27 Sep 2008 04:00:00 +0100

K+79 Days

Easy day, needed the rest.

Fri, Sep 26, 2008

Fri, 26 Sep 2008 04:00:00 +0100

K+78 Days

I was not feeling 100% and I really felt like I needed some extra sleep so I slept in today and skipped the workout. It actually may have turned out to be a good thing as throughout the day my knee felt better than it has in a long time. Giving it a break couple days may have been what it needed.

Back to the bike and elliptical tomorrow.

Thu, Sep 25, 2008

Thu, 25 Sep 2008 04:00:00 +0100

K+77 Days

11 Weeks post Microfracture Surgery. Time flies. So I am at 11 weeks and things are ok. My leg is not getting strong as fast as I would hope but slow progress is better than no progress. Today was an easy day to let the leg and knee rest as it was hurting a bit more than normal.

Wed, Sep 24, 2008

Wed, 24 Sep 2008 04:00:00 +0100

K+ 76 Days

Normal WEdnesday

5:00am Wake-up

5:30am-7:30am Workout at BYU

100 Push-ups and 100 sit-ups

15 minutes on sitting spin bike, total of 4.4 miles also hit 5K in sub 11:00, heart rate to 145

13 weight machine leg exercises of 30 reps per machine

15 minutes on elliptical, total of 1.33 miles with heart rate around 140

Another day complete!

Tue, Sep 23, 2008

Tue, 23 Sep 2008 04:00:00 +0100

K+75 Days

Easy day today. Need to get back into a better routine on tuesday and thursday but my schedule is a bit busy right now. At least I am getting in hard days on Mon, Wed and Fri. I think I will add more cardio type work on tuesday and thursday next week to supplement the Mon, Wed, Fri routine.

Knee still not stable and still having some minor pain issues with walking up stairs. Approaching 3 months and still not feeling great. Although I do have some times when I feel like jogging but just have to remind myself that I am no where near ready for that.

Mon, Sep 22, 2008

Mon, 22 Sep 2008 04:00:00 +0100

K+74 Days

Normal harder monday routine.

15 weight machine exercises for legs.

15 minutes on sitting spin bike covered a 5K in sub 11:00 and got heart rate up to 150.

15 minutes of elliptical.

Sun, Sep 21, 2008

Sun, 21 Sep 2008 04:00:00 +0100

K+73 Days

Day of rest.

Sat, Sep 20, 2008

Sat, 20 Sep 2008 04:00:00 +0100

K+72 Days

Long busy day on feet most of day with lots of walking.

Fri, Sep 19, 2008

Fri, 19 Sep 2008 04:00:00 +0100

K+71 days

Continued with Mon, Wed, Fri hard day routine.

Knee ok but again very slow progress.

5:00am-7:30am at BYU Gym

100 push-ups, 100 sit-ups

15 minutes sitting bike covering 4 miles (heart rate 140-150)

15 weight machine exercises with 30 reps per exercise

15 minutes of elliptical covering 1.25 miles

Thu, Sep 18, 2008

Thu, 18 Sep 2008 04:00:00 +0100

K+70 Days (10 weeks post microfracture surgery)

Well time sure flies as I am now at 10 weeks since the surgery.

A very long busy day at work today so not as much physical therapy as I would have liked.

30 minutes on spin bike, 50 push-ups and 50 sit-ups.

100 reps of leg strength exercises.

So overall things are ok with the knee but still not feeling 100%. I can walk mostly normal but by the end of the day I still have a slight limp. The muscles are just not coming back as fast as I would like but all I can do is keep up the rehab work and just continue to have patience. Progress is progress even if it is slow.

Wed, Sep 17, 2008

Wed, 17 Sep 2008 04:00:00 +0100

K+69 days

So tomorrow makes 10 weeks since the microfracture surgery.

Up at 5:00am again for another day on the new hard day routine at BYU gym.

100 push-ups and 100 sit-ups.

15 different weight machine leg strength exercises with 30 reps on each machine.

15 minutes on the elliptical.

15 minutes on the sitting bike, pushed it and actually had heart rate stay between 140-150.

15 minutes on regular spin bike.

This workout is tough but good. Hopefully the leg will really start to strengthen up.

Tue, Sep 16, 2008

Tue, 16 Sep 2008 04:00:00 +0100

K+68 Days (I think)

Easier day but still 1 hour of spin bike and 100 strength exercise reps. Also did 50 push-ups and sit-ups. Legs still a bit tired from yesterday. So back at it again tomorrow.

Mon, Sep 15, 2008

Mon, 15 Sep 2008 04:00:00 +0100

K+67 Days post Microfracture Surgery

Started new rehab routine today at BYU gym. Below will be my new Mon, Wed, Fri routine.

5:00am wake-up

5:30am start workout at BYU gym.

100 push-ups

100 sit-ups

15 minutes on spin bike

15 minutes on elliptical

15 minutes on sitting bike

12 different weight machine exercises for legs of 30 reps each machine

Back on bike or elliptical for any remaining time until 7:30am

Before bed do 30-60 minutes on spin bike or elliptical plus 5 leg strength exercises

Pretty long day and leg muscles are tired but a good routine for building leg strength.

Sun, Sep 14, 2008

Sun, 14 Sep 2008 04:00:00 +0100

K+66 Days

Sunday, day of rest before I start my new workout routine tomorrow.

Sat, Sep 13, 2008

Sat, 13 Sep 2008 04:00:00 +0100

K+65 Days

Another really busy long day. On feet all day long so used the leg a lot. Only managed to get in an hour on spin bike. However, being out and about all day was a good workout for the knee. Pretty tired by the end of the day.

Fri, Sep 12, 2008

Fri, 12 Sep 2008 04:00:00 +0100

K+64 Days

Busy day. Managed 1 hour on spin bike and some strength exercises but not as much as normal.

Thu, Sep 11, 2008

Thu, 11 Sep 2008 04:00:00 +0100

K+63 Days (9 Weeks post microfrature surgery!)

1 hour of spin bike and 100 leg strength reps at home

Physical Therapy: 2 hours with highlights below

10+ min spin bike with a 5K covered in 10:27 on level 7 resistance

10min on elliptical machine covering 0.9 miles

10min on strange sitting stair step type machine

Then 10 different weight strength exercises on the machines I am up to 70, 85 and 100lbs. I started at 40, 55, and 50lbs and this was tough so the left leg strength is getting decent.

Added a new balance exercises which was very tough on the left knee. 120 reps total which was very hard.

So the PT does not need to see me for 4 weeks now. He said I know all the exercises he can teach me for now and I am on my own to get the leg stronger for the next 4 weeks. I guess this is a good thing but it was nice having the PT to talk to on a regular basis. I am putting together a new training schedule for next week that should be good.

Wed, Sep 10, 2008

Wed, 10 Sep 2008 04:00:00 +0100

K+62 Days

1.5 hours on bike and more leg strengthening exercises. Not a bad day today but not as good as yesterday. Knee was back to feeling a bit more stiff today.

Tomorrow makes 9 weeks since surgery. So 2 months down and at least 2 months to go before I can even dream about trying to run again. I guess the optimist in me sees it as half way there, hopefully!