ACL recovery process - week 4

15.08.11 (Day 25)
Seen Dr Cormac for review
Physio Sreya~~

• Bike cycle: full cycling
• Core & Back exercises

16.08.11 (Day 24)
Physio Sreya~~ Rehab Nic

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Rocket board balancing
• Leg press: 10 sets of 10 (5 plates) 
• S/L balance with ball throw. 10 sets of 10 bounces.
  
• Sumo Squats: 10 sets of 10
• Hamstring prone hang curl: 3 sets of 10

17.08.11 (Day 25)
Physio Sreya~~ Rehab Joe

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Rocket board balancing
  
• Leg press: 5 sets of 10 (5 plates) 
• Sumo Squats: 10 sets of 10
• Core exercises

ACL recovery process

02.08.11 (Day 12)
Physio Sreya~~

• Flexion: 125degree, Extension: 2 degree
• Used reformer : 7 sets of 15
• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 10 (4 plates of weights)
• Reverse leg lifts: 10 sets of 10

03.08.11 (Day 13)
Physio Shiwkar~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (4 plates of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (3 plates)

04.08.11 (Day 14)
Physio Fizah ~~

• Flexion: 144 degree, Extension: 1 degree (amazing improvement)
• Used reformer : 5 sets of 15
• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (4 plates of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (3 plates) 
• Front static hold: 2 mins

05.08.11 (Day 15)
Physio Sreya~~

• Flexion: 135 degree, Extension: 0 degree (amazing improvement)
• VMO activation
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• Mini squats: 10 sets of 10

06.08.11 (Day 16)
Physio Sreya~~

• Flexion: 142 degree, Extension: 1 degre
• Bike cycle: full cycling
• Wobble board balancing
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Leg press: 10 sets of 10 (4 plates) 
• Core Exercises

08.08.11 (Day 18)
Physio Sreya~~

• Bike cycle: full cycling
• Wobble board balancing
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Core Exercises

10.08.11 (Day 20)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

11.08.11 (Day 21)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

12.08.11 (Day 22)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Reverse leg lifts: 5 sets of 15
• Leg press: 10 sets of 10 (4 plates) 
• S/L Leg press: 3 sets of 10 (2 plates)
• S/L balance with ball throw. 10 sets of 10 bounces.
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

*knee swollen at the end of the day


13.08.11 (Day 23)
Physio Sreya~~

• Bike cycle: full cycling
• 4 way hip exercise: 5 sets of 15 (full slab of weights)
• Leg press: 10 sets of 10 (4 plates) 
• S/L Leg press: 3 sets of 10 (2 plates)
• S/L balance with ball throw. 10 sets of 10 bounces.
  
• Mini squats: 10 sets of 10
• Sumo Squats: 10 sets of 10

*knee swollen at the end of the day

22.07.11 ACL Re-construction

After I got left ACL rupture on end of April and been to World Netball Championships 2011, finally I went for ACL re-con on 22.07.11.

22.07.11 (Day 1)
My op was scheduled at NUH, 3pm but it was delayed and I waited for almost 45 mins before I can go into the operating theatre. By the time I woke up was already 5 +pm and finally I'm wheeled back to the room; Joe & Fern were there. Janice too! Her niece, Sandra, was beside me. As usual, I needed a plastic bag very badly as the GA really made me nauseous; I vomitted the whole night.

23.07.11 (Day 2)
The scar and hamstring area were very sore and I ended up taking the painkillers and antibiotics given by the doc. The best thing was I managed to shower! Yeah!!!

24.07.11 (Day 3) 
The scar and hamstring area were very sore again....Did nothing and was lying on the chair the whole day.

25.07.11 (Day 4) 
Finally it's Monday. Joe came and fetched me to SSC for physio. I was welcomed by the warm smiles of physios.

• Flexion: 90+ degree, Extension: 3 degree (Not too bad)
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20

26.07.11 (Day 5)
Self-rehab

• VMO squeezes: 5 sets of 20, VMO squeezes + raise leg: 3 sets of 20

27.07.11 (Day 6)
Physio again~~

• Flexion: 112 degree, Extension: 3 degree (Not too bad)
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20
• Used reformer and did something like leg press (weightless): 3 sets of 15

28.07.11 (Day 7)
Path & Ling's wedding day. I helped out as 1 of her sisters for the whole day. The best part was there's Moscato wine! And I was restricted to 1 glass by Premie who forced me to do the pinky finger pact with her. When I finally reached home, my ACL knee was swollen; due to the wine and lots of walking. Oops! Down myself with anti-inflammatory.

29.07.11 (Day 8)
Went physio again and I confessed to Fizah that I had a glass of wine which caused my knee to swell up. -__-|||

• Flexion: 110 degree, Extension: 3 degree
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20
• Used reformer : 5 sets of 15

30.07.11 (Day 9)
Seen Physio Sreya and the knee was still swollen...

• Flexion: 110 degree, Extension: 3 degree
• Did VMO squeezes: 3 sets of 20, VMO squeezes + raise leg: 3 sets of 20
• Used reformer : 5 sets of 15
• Bike cycle: to and fro only

31.07.11 (Day 10)
At home doing own VMO squeezes & ice ice ice...

01.08.11 (Day 11)
Physio Sreya again~~

• Flexion: 125 degree, Extension: 2 degree (amazing improvement)
• Used reformer : 5 sets of 15
• Bike cycle: full cycling

Christchurch Tour 9th to 16th Feb 2011

It's been few days since the Netball Open Team came back from their tour. Comparing to previous tours I had been for the past few years, this is the most enjoyable one.

Match against Canterbury Tactix was great; there were times when we outrun them and had good flow with nice patches of play and finishing of shots. This time round we weren't affected by the number of errors on court and instead, we worked even harder for the next few matches. Playing against Kasey Evering was somehow tough; i made it difficult for myself by thinking of her play at 2007 World Netball Championships. She was a indeed a good athlete with long limbs and good elevation. (well~~~ she's jamaican...she should have good abilities)

As we played more and more matches, our play and flow seemed to keep coming and it just felt so good playing on court. Everytime i finished the shot, I could sense that my players will just bring more balls for me and wow~~ the feeling was definitely great; I've been waiting years for this feeling to come back.

Now I know what's the problem lie in our team for the inconsistency. It was the lack of fitness, not anything else.

On 14th Feb, we had New Zealand Training Day when some of us (the fitter group) had a run at Port's Hill. The rest (like me) will have a walk up the hill, taking nice pictures up there but at the later part, the less fitter group will have a circuit runs with Kate. Wow~~ who will have the pleasure to run with National coach? I'm one of them, in fact, a regular one.

The day always end with a cup of nice coffee...