On my own…

Friday was my last day of Physical Therapy. It was a happy yet sad kind of day as I now have the next 6-8 weeks on my own.

Let me bring you up to speed. Tuesday when I had gone to the MD and saw the Nurse Practitioner (yes, he was too busy to see me) it was determined when she went to see the MD to discuss my injury that I was to transition to a Home Exercise Program and NOT run for ANOTHER 6-8 weeks. When I went into PT Wednesday, we decided Friday would be my last day because under my benefits package I get 20 PT visits a year and we were concerned that if I needed to come back it would all be out of pocket… so I will have 5 left need be. Now, they weren’t saying I will be back because of not doing my homework however, if there is an unplanned surgery or this is one of those cases of runner’s knee where the cartilage jaggeds up and I need surgery, rehab will be necessary & they want me to not have everything out of pocket (thanks for the good looking out!).

So we decided I would continue rebuilding my glutes, quads, and everything else in the general area attaching to my knee cap. I found a knee brace from BRD Sports that should help keep my knee cap in place for day to day walking, etc (and I made sure to get it approved before I left & spent more money on this knee). Additionally, I ordered KT Tape as I was taught how to tape my knee correctly before I left Friday. My knee is tracking laterally instead of at the angle it is supposed to be so I’ll be pulling the tape to the inside of my knee.

Today was my first day on my own as far as PT is concerned – the plan is I’ll be in the pool doing my rehab every other day and building my repetitions every couple of sessions. Tonight’s session looked like this:

  • Fast Walk (Warm-up) – 10 laps
  • Squats – 50
  • Heel Raises – 50
  • Step Up on Stair – 50
  • Jumps – 2 mins
  • Jump Lunges – 3 mins
  • Scissors or criss-crosses – 3 mins
  • Running – 5 mins
  • High Knee Run – 4 mins
  • Deepwater Bike (w/ a noodle) – 5 mins
  • Deep Water Cross-Country or Straight Legs (w/ a noodle) – 5 mins
Then for good measure, I swam a light 500 yds. before hurrying home for #trichat on Twitter. I will continue to increase my running time in the water as I have learned over some research 10 minutes of water running can be considered 1 mile. On my off days from PT/swimming, I will be on my bike thats permanently affixed to the trainer in my living room – I’ve been riding most bike days at about an hour on a light resistance level (however, I have been increasing it slowly). Then after we get back from Kona, I’ll be back in the doc’s office again and hopefully I will be released, for good!
Have you ever had runner’s knee? What’s been your rehab? I’d love to hear just to know how other people are going through or have gone through rehab! 🙂
Make sure to check out my blog this week, in light of #trichat’s topic tonight on nutrition (before, during, & after races/hard training), I’m going to be doing a giveaway!! Get excited, pass it along (when it gets posted), & start following Tri ‘n Tri Again… where at least I tri! 😉