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