Recovering From Microfracture Surgery

K+22

1.5 hours of spin bike ROM.

Lately it is as if I can feel the leg muscles continuing to go away each day. Left leg is a little scary looking at this point. I am starting to get a bit nervous about the prospect of getting off crutches and starting the more serious rehab. That is when things will be the most difficult, I think.

K+23

23 days on crutches as of today and hopefully in the single digits remaining, we will see.

1 hour on the spin bike for ROM again. Should have done more! 

K+25 days

2 hours of spin bike ROM work yet again.

See the doctor again in 2 days!

K+26 days

Tomorrow morning back to the doctor for another check. I hope it is good news. We will see.

2 hours of spin bike ROM split in two sessions again.

I am not sure what to think of the knee as it is really hard to tell anything right now. I know physical therapy will be slow and painful but I am looking forward to the challenge in one way because I think it will be better than just being stuck on crutches and wondering if things are healing or not. I'm sure in a week or two I may not be feeling the same about physical therapy.

K+27 days

2 hours of spin bike ROM again.

Ok, so I had another Dr. appointment and things look ok. The good news is that I start formal physical therapy on Friday and I can start to try and learn to walk again. The process is going to be slow but at least I can start. Hopefully I can be crutch free within two weeks. The first step is I can bear weight while standing and I can start simulating a walking motion on the crutches gradually allowing myself to bear more and more weight on the leg until I get to the point where I only need one crutch. After that then I should be able to ditch the crutches all together after a few more days. Goal is no more than two weeks but I will take it gradual and also listen to the physical therapist as he will let me know when I can officially ditch the crutches.

The down side as I quickly discovered is that even only bearing partial weight the little muscles I have remaining cramp up very quickly when I simulate walking with crutches and bear weight standing. So let the true rehab begin! More to follow after talking with the physical therapist on Friday.
 

K+28 Days (4 weeks since microfracture surgery)

2 hours on the spin bike for range of motion(ROM)

More on tomorrow's blog after my first day of formal physical therapy.

K+29 days

2 hours on spin bike for ROM

First day of formal physical therapy and it went pretty good. Good is a relative term as it was painful and hard but this can be good as well. The only bad news is that the PT does not want me to come off the crutches until the 6 week mark. He prefers me to do the partial weight bearing simulated walking for two weeks first. He wants the muscle strength in my quad to return before I try and walk with full weight on the knee. So my metal friends will remain with me for a couple more weeks.

On a good note he was very happy and surprised with my range of motion at only 4 weeks after surgery. Before he measured my range of motion he said our goal would be to get me to at least 140 degrees. A normal athlete prior to surgery would be in the 150-160 degree range and returning to at least 140 degrees is a minimum goal. When he measured my range of motion it was already at 136 degrees. He usually only sees about 120 degrees at this point so I am doing good as far as range of motion is concerned. He had me do a bunch of different exercises to see where my quad stength is at and to start to rebuild a little as well. I was there for two hours so what little muscle I do have left in the quad is wiped out right now. As far as quad strength it was pretty sad. I essentially have almost no inner quad left. It is extremely difficult and painful to just lift my left leg in the fully straight position off of the floor while sitting. Took everything I had to get it off the floor. It was a pretty sad site but he said this is normal. I did much better at the other exercises so it is primarily the inner quad that has completely lost all strength.

So overall a tough but good day. I will be going to PT three times a week for the next couple months. So I am on my way back one step and one rehab exercise at a time.

K+30 days

Normal 2 hours on the spin bike plus a whole bunch of rehab exercises all througout the day.

It is nice to see progress already. My range of motion has increased measurably already. I will not be surprised if on Monday I am at 140+ degrees already. We will see. One of the exercises is a simple one of just sitting with your leg straight on the floor and lifting it straight off the floor about 6 inches. Although this sounds very simple and I am suppossed to only do 10 reps 3 times a day it amazes me at how hard this is for my left leg. It literally takes all of the concentration and strength I can muster to get the leg off the ground. However, yesterday I was only able to get one set of 10 reps and then the muscle completely failed when I tried to get a second set in later on. Today I made progress and was able to get three sets of 10 in throughout the day. This may not seem like much of an accomplishment but for me it was a victory.

Congrats to all of the FRB racers today!

K+31 Days

1 hour on the spin bike and another hour of rehab exercises throughout the day.

Already seeing more progress than I expected, especially with range of motion. We will see what it measures tomorrow but I think it will be really good. Now I just need to get some muscle back in the leg. This is a long progress but I need to stay focused on small victories and right now range of motion success is a small victory I can focus on.

K+32 days

Did 1:45 of spin bike and 2 hours of Physical Therapy and then headed down to Cedar City for a conference.

Physical therapy went well and my range of motion continues to improve. I was close to 140 degrees so not as good as I wanted but PT says I am doing great.

K+33 days

In Cedar City so no spin bike today. Did do a lot of physical therapy exercises. I was very pleased as my leg strength is improving very quickly. I was able to do 60 leg lifts today and less than a week ago doing 10 was a very difficult task. I asked the PT if I could do more than the assigned 30 reps if I could and he said as long as the only pain I have is muscular then it was ok. So I have been putting extra sets as much as I can. It is nice to see improvement so quickly.

K+34 Days

Tomorrow will be 5 weeks post surgery!

Drove back from Cedar City today. Did 2 hours of physical therapy when I got back. PT measured range of motion and I am at 140 degrees today. This was the first goal he gave me and wanted me to get it within two weeks if possible. I made it in 5 days so goal accomplished and time to move on the next goal of 145 degrees within the next two weeks. PT added some additional exercise machines today that made things a little tougher. I am up to 7 different machine exercises now. I have made it a goal when he gives me a set of 30 reps to do 40 if I can. He said this is ok so it gives me motivation to put in the extra effort. My legs are a bit tired tonight but that is a good thing.

1 hour on spin bike as well.

So hopefully only 1 more week of full time crutch use. I have been gradually putting more weight on the left leg as I walk with the crutches. So far not much pain so hopefully walking will go well next week. I am a bit nervous about how those first steps will go but at the same time very much ready to get rid of the crutches.

K+35 days

5 weeks post microfracture surgery and counting

2 hours on spin bike again plus about 2 hours of other physical therapy exercises

I go back to the PT tomorrow and hope to have continued to make progress

I did figure out that the two hours of spin bike per day is actually up to about 20 miles of biking now so that means I am doing about 120 miles on the bike a week. Not hard but better than nothing.

More reports tomorrow

K+36 days

Today was a good day at physical therapy. My range of motion measured at 143 degrees which was another improvement. I am almost at my second goal of 145 degrees. The goal was to get to 145 in less than two weeks from Wednesday when I measured 140 degrees. So it looks like I might make that much faster as well. After that it is on to 150 degrees an hopefully eventually equal my right leg of 155 degrees. The PT is still very surprised at how fast I am making progress with the range of motion. Strength wise things are improving and the goal is to be walking short distances by the end of next week. This will be a more difficult task but I will do what I can to make this happen.

So what does my day look like as far as training and rehab right now? Below is what my day looked like today.

5:30am wake up

6:00-7:00am spin bike for about 10 miles of spinning

7:00-8:00am leg strengthening and range of motion exercises

8:30-10:30am Physical Therapy Session consists of:

15-20 minutes of heat pad muscle warm-up

15 minutes of wall heel slides then measure knee range of motion

15 minutes of straight leg lifts and side leg lifts

10 minutes of quad flex and prone extension stretch

15 minutes of spin bike covering 2-3 miles

30-40 minutes on weight machines and slide machine for a total of 7 sets of 30-40 reps each

15 minutes of elevated ice on knee

Then I go to work all day and before bed I do the following:

8:00-9:00pm 1 more hour on spin bike (10 miles)

9:00-10:00pm more leg strengthening and range of motion exercises

So on physical therapy days I do about 6 hours total. This does not count the ice routine that I do for about an hour a day spread throughout the day.

2 hours and 15 minutes on bike = 22-23 miles today

K+37 days

37 days but who's counting

2 hours and 15 minutes total on spin bike today covering about 25 miles total

Also did ROM and strengthening exercises throughout the day. Pretty happy as I did 120 straight leg lifts and 150 side leg lifts. Considering I could barely do 10 of these about a week ago things are progressing nicely. Slowly but surely putting more weight on knee but still on two crutches.

K+38 days post surgery

Worked on leg strength today. Did 150 straight leg lifts and 150 side leg lifts as well as heel slides.

Better news is I was able to walk around the house with only one crutch. It was very slow but it is a start. It was not easy but not too much pain just mostly muscle support issues. I am going to try and walk with only one crutch as much as possible this week and maybe if things go well I can be off crutches by the end of the week. We will see.

K+39 days post microfracture surgery

So today was another long physical therapy day.

Total of 2 hours and 30 minutes on spin bike for about 25 miles total. Also did 150+ straight leg lifts, 150+ side leg lifts, 45 minutes of heel slides, and increased weight on the 7 strength machines.

The best news is my range of motion measured at 145 degrees. So the first goal the physical therapist gave me was to get 140 degrees in two weeks which I made in 5 days. Then the next goal was to get 145 degrees in two more weeks. Again I reached 145 degrees in 5 days. So next step is 150 degrees in the next two weeks. Ultimate goal is approximately 155 degrees which will equal my right leg. Although it will probably get tougher the closer I get.

The other good news is I was able to do about 75% of my walking today on one crutch. It is very slow and awkward but this will help strengthen the leg even more and hopefully allow me to get off the crutches soon. My leg is pretty tired but that is ok. Not much pain in the knee, only occasional pain, which is a good sign so far.

So far so good. I am sure there might be some set-backs eventually but as long as I can stay consistent then I expect good things over the long term.

K+40 days

So another day of 2 and a half hours on spin bike (22+ miles)

1.5 hours spin bike at 6:00am then 45 minutes of straight leg lifts, side leg lifts and heel slides

1 hour spin bike at 9:00pm and another 45 minutes of the same strength exercises as above

Today I walked with only one crutch about 90% of the time. The leg and muscles around the knee are tired. Back to physical therapy tomorrow to work hard and keep moving forward.

K (Microfracture Knee Surgery) + 41 Days post surgery

Another Physical Therapy Day!

5:30-7:00am Spin Bike for about 15 miles

7:00-7:30am leg strength and range of motion exercises (ROM)

8:00-10:00am Physical Therapy 2 hour routine with 3 new strength exercises added today so I am up to 10 exercises on machines

9:00-10:00pm Spin Bike again for about 10 miles

10:00-11:00pm leg strength and ROM exercises again

Physical therapy went good with my range of motion improving again to 147 degrees, so two more degrees in just two days. I also walked about 95% of day on only one crutch. It starts really well in the morning and then by the end of the day the knee is very tired and stiff. Tomorrow makes 6 weeks so maybe soon I will be walking without crutches!

 

K+42 days (6 weeks after microfracture surgery!)

AM = 1.5 hours on spin bike and 45 minutes of strength exercises

PM = 1 hour on spin bike and 45 minutes if strength exercises

Total about 23 miles on bike and 180 reps of strength exercises

Walked with only one crutch all day today. It is starting to feel like I might be able to walk without the crutches soon. In the morning things feel good but as the day goes on the knee still gets tired and stiff and then it becomes more difficult to walk on one crutch.

More physical therapy tomorrow!

K+43 days

Another long physical therapy day.

Good news is that I made 150 degrees for my knee range of motion. I have progressed from 135 degrees two weeks ago to 150 degrees today. The first goal was to make 140 degrees in two weeks and now I have made a 15 degree improvement versus a goal of 5 degrees in two weeks. I am almost at 100% compared to my right leg. So range of motion wise things are looking superb. hopefully this will translate to other good things as far as a full healing and recovery are concerned.

Did a ton of PT today all together about 6 hours worth again with 2 hours on the bike for 25 miles worth and tons of strength work as usual. I was 100% on one crutch today and I am beat so it is time for bed.

K+44 days post microfracture surgery

AM - 1hour spin bike and 1hour strength work

PM - 1 hour spin bike and 1 hour strength work

100% one crutch today again. Hope to try and get rid of crutch by the end of the week if possible.

K+45 days

1 hour on the spin bike and 150 reps of strength exercises.

Overall an easyday. 100% one crutch and trying to put less and less weight on the crutch. I took a couple steps without the crutch as well. If all goes well maybe I can be crutchless by the end of this week.

K+46 days post surgery

Mondays are always fun since they are long physical therapy days.

5:30-7:00am 18 miles on spin bike

7:00-8:00am strength exercises, etc... then off to physical therapist

8:15-10:15  physical therapy routine

    - 15 minutes of heat pad on knee

    - 10 minutes of heel slides

    - 10-15 minutes of knee massage and range of motion manipulation to work out scar tissue (always fun!)

    - knee range of motion measurement (reached 150 degrees today without assistance and 152 degrees with assistance; the assistance part is always fun as well!)

    - 30 straight leg lifts with anle weights

    - 30 side leg lifts with ankle weights

    - 5-10 minutes of quad squeezes

    - 15 minutes on bike 

    - Off to weight machines and squat slide machine for 5 sets of weight machines and then on the squat slide machine for about 20 minutes and 4 different squat exercises

    - Finally finish up with PT checking things out and then 15 minutes of ice

8:00-9:00pm - 1 hour of spin bike for 12 miles

9:00-10:00pm - strength exercises and final ice for the night

So today was a step forward. The PT had me walk for him. I walked about 10 steps with a limp. The PT feels I am still limping a bit too much to ditch the crutch yet. So I need to get the leg a little stronger this week before I can get rid of the crutch.

K+47 days

AM - 1 hour and 15 minutes spin bike 45 minutes of strength exercises

PM - 1 hour and 15 minutes of spin bike 45 minutesof strength exercises

Total of about 30 miles on spin bike and four hours total work.

Today was a lot more time on the feet than normal. However, I think it was good as I think it is helping strengthen the left leg. I actually walked with the crutch more like a cane for the majority of the day today. I even walked 100 meters with almost no weight on the crutch at all. The good news is that the knee seems to be handling it better. So now the decision is to keep with the crutch or until I can walk or switch to a cane. I could easily get by with a cane but that just seems so old man like. However, it may be better. I will ask the PT tomorrow. Does anyone else have an opinion?

K+48 days (I finally walked a signifacant distance without crutches!)

Tomorrow marks 7 weeks since the microfracture surgery. Today was a good day and a major step forward for now.

Long physical therapy day as usual. However several things went very well. My range of motion on my left leg now matches my right leg and it only took 19 days to get it there. Today I walked without a crutch throughout physical therapy and also got on a treadmill where they made me 30lbs lighter and had me walk normal for about .11 miles. Then to top it off I walked out to my car after physical therapy without using the crutch. This felt great and the knee handled it pretty well. So a good day and I am very close to ditching the crutch for good.

Total of 2 hours on spin bike (24 miles).

2 hours at physical therapy.

1 hour of strength exercises.

K+49 days (7 weeks post surgery!)

Today was 100% crutch free! By the end of the day my knee and leg was very tired but I made it all day without the crutch. So as long as I don't have any set backs I am crutch free.

2.5 hours of spin bike and 200 strength reps today.

K+50 days post microfracture surgery

2 hours on spin bike about 25 miles worth

1.5 hours of strength work

and 2 hours of physical therapy

Walked without a crutch again all day today but still not real stable or confident. I just need to keep working hard and hopefully the strength and stability will come around.

K+51 Days

Very busy and long day today. Only time for strength exercises but I ended up doing a lot of walking. At the end of the day the knee was very tired.

Rested knee today and only did 200 reps of strength exercises.