PHYSICAL THERAPY UPDATE


Second day of physical therapy, much more involved than the first. Ended up doing


15 minutes of cycling (5 forward, 5 back, 5 forward)

Strap assisted heel slides/leg extensions 2x10 (20 second hold knee bent, 10 second hold leg straight)

Quad extension/flex 2x10 (20 second hold)

Gastroc/Soleus stretch with a band 3x30 second hold

4 way straight legged raises 1x10 (5 second hold), whole series repeated twice

Prone hang, no resistance (lay on stomach, put towel under knee, let leg hang, 3 minutes)

Standing hamstring curl 1x10 (20 second hold on top, 10 second hold standing with leg straight)


And then 15 minutes of ice/pressure




-Was having a heck of a time getting my leg straight at the very start with the heel slides. I notice that first thing in the morning things are a little tight.

-Despite being delayed to getting into PT, the Docs are pretty happy with the ROM I displayed on everything. Biggest issue we were running into was language barriers regarding exercises. I interpreted a set of 10 to mean perform a rep, relax the muscle, then perform a rep. They instead intend for me to perform the full 10 reps with the muscle contracted the entire time. Good to note for the future.

-Was told that they went easy today, and we're going to really start pushing things to make up for lost time. I'm excited about that.

-No pain with any exercises, but a little bit of increased swelling, which they told me to watch out for.




Next session in on Thursday.




General notes: Woke up at 187.2 today. Think I'm starting to get a hang on nutrition. Still having fun sort've playing around with some ideas and seeing how they unfold. Will train lower body later tonight.