Another Rehab Day at the J

Exercise No Responses »
Jun 072011
 

As we were getting ready to go to the J today, thunderstorms rolled in.  We delayed our departure since it was storming and dark.  We ended up getting there about 1/2 later than normal.  My knee was a bit sore today from bicycling with Nick in the trailer on Sunday.   So, today’s workout was all for rehab.

I did 10 minutes on the elliptical, 40 minutes on the Nu Step and my PT floor exercises.  I’ve also been up and down the stairs all day taking care of the kids and my husband.  Tonight, I feel great.

Next up: strawberry picking the morning and workout in the PM.

The End of PT

Exercise No Responses »
Jun 032011
 

Today was my last physical therapy appointment.   As I suspected, my knee just needs more time and I need to continue the exercises.  I just don’t need the therapist to stand there and watch me do step ups or calf raises.  So, my 2 future appointments have been cancelled and I can call in a few weeks and go back if I deem it necessary.

Tim did give me a couple of new exercises to help with balance and lateral strength.  They are hard to describe, but involve standing on one foot and having the other foot move around while under tension.

I’m happy with my progress and just need to remain patient as the knee continues to heal.  I’m hoping to go strawberry picking soon and I don’t want my knee to be trouble.

After my PT appointment, I did 15 minutes on the elliptical.  I’ll be slowing increasing my time as my knee allows.  In a couple of weeks, I hope to work on increasing the intensity.

Next up:  day off with the family.

Bicycling with a Purpose.

Adventures with Nick and Sally, Exercise, Uncategorized No Responses »
Jun 022011
 

We never made it to the JCC today.  Sally was up for a couple of hours last night.  We lose 2 nights of sleep per new tooth.  Last night, she got a molar.  We ran errands today and then played at the playground.  Nick rode his bike and Sally took a tricycle, but ended up walking.  They were both exhausted when we came home and took great naps.  Sally slept for almost 4 hours.  Nick slept for almost 3.  I was in heaven.

By the time everyone was aware and ready, there was not enough time left for a gym workout.  We headed to another park and then to pick up our Fresh Fork CSA.

After dinner, the family went out on our bikes.  Instead of just riding around the neighborhood, we ran errands.  Stephen rode his recumbent with Nick and Sally in the Burley trailer and I rode my single.  We rode to Target and Michael’s to pick up a few items that we’ve needed for a while.  It was great to get a ride in (about 4 miles total) and check something off the to do list at the same time.

Next up: physical therapy in the morning.

Adventures with Nick and Sally–Little Builders Exhibit

Adventures with Nick and Sally, Exercise No Responses »
Jun 012011
 

Today, we ventured to the Cleveland Museum of Natural History to check out the Little Builders exhibit.  It was GREAT.  We arrived about 5pm and Nick and Sally were the only ones at the exhibit.  We were greeted by Dane and Amanda.  They work at the admissions desk Wednesday evenings and we see them often.

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The exhibit is full of items that turn, stack, move and topple!

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Since the exhibit is open until September, I think we’ll get to know it well.

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On the exercise front, I completed 15 minutes on the elliptical along with my PT exercises and a nice arm workout (row, lat pull down, biceps, triceps).

Next up: PT and water workout tomorrow afternoon.

Met a New Blend Today!

Exercise, Fit Bloggin', Uncategorized No Responses »
May 272011
 

Today started out like a regular day.  The kids and I headed to the J and I did a mostly rehab workout.

The workout:

  • calf raises, 2 sets of 15
  • single leg balance, 5 times
  • bridging, 12 times holding for 5-10 seconds each
  • step ups, 2 sets of 20
  • ankle pumps, 2 sets of 20+
  • quadriceps sets, 2 sets of 10 on each leg
  • straight leg raise, 2 sets of 10 on each leg
  • triceps, 1 set of 12 at 60, 50, 40, 30 and 20 pounds all in a row
  • biceps, 2 sets of 12 with 10 pound dumbbells
  • elliptical for 3 minutes (this felt “ok”, but I didn’t want to push it yet)
  • 20 minutes in the pool (water bicycling, etc. with a floatation belt)

I’m starting to feel a ton better.  My knee is most sore after kitchen work with the side to side motions.  As long as I don’t do lateral moves, it’s doing great!  Physical therapy works.

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After our trip to the J (and a side trip to get Nick’s glasses fixed AGAIN!), we headed to John Carroll University to meet up with Lisa.  She writes a blog called Life After Losing at http://www.itsjustlisa.com/.  She actually went to high school with my husband.  One day he said, I think you’d like this blog and the rest is history!  We enjoyed our packed lunch in the cafeteria with the kids.  We talked about FitBloggin’ and blogs and enjoyed our time together.

Next up: day off of planned exercises, but will try to do a few of the physical therapy exercises throughout the day

Knee Rehab Workout

Exercise No Responses »
May 262011
 

Today, the kids and I headed to the JCC.  We were under a bit of a time crunch since we had to meet a contractor at our house at 11am.

My goal was two fold: let the kids play and do my physical therapy exercises

Here’s the workout:

  • 20 minutes on the stationary bike at an easy pace
  • ankle pumps, 2 sets of 20
  • quadriceps sets, hold for 5 seconds, 2 sets of 10
  • knee flexion, 2 sets of 10
  • straight leg raise, 2 sets of 10
  • clam shells with resistance band, 2 sets of 20
  • sit to stand (like squats), 2 sets of 10
  • calf raises, 2 sets of 15
  • single leg balance, 3 times
  • step ups, 2 sets of 20
  • bridging, 10 times

I’m a bit sore in the quads and that’s better than being sore in the knee.

Next up: arm workout and pool exercises in the morning

Continuing Knee Rehab

Exercise No Responses »
May 242011
 

Today, the kids and I headed to the JCC and I was determined to get some sort of workout, even with my knee problem.

I’m a bit gun shy to try to do any weights (even upper body).  I’m hoping that I’ll feel more like it next week.  I’m trying to focus on rest and rehab.  It’s really hard to rest.

I did 20 minutes on the Nu Step today.  It really doesn’t feel like a workout, but it’s better than sitting at home and it doesn’t hurt my knee at all.  I haven’t tried to up the intensity using it since that’s not really supposed to be my focus.

After the Nu Step, I headed to the pool.  I put on a floatation belt and did 25 minutes of bicycling in the deep water.  I didn’t have any pain and it felt good.

I still don’t feel like I had a great workout, but I took a long nap while the kids were sleeping this afternoon.  So, I must of done something right.

Next up:  PT in the AM.

Lazy Day with errands

Exercise, Food No Responses »
May 172011
 

The kids and I headed to the JCC today.  My knee was sore and getting used to my brace is exhausting.  I really felt like I had a good workout just getting into the JCC and walking down the long hall to the fitness area and Kid Kare.  The kids needed to play and I spent some time on the phone.  It was time well spent since I now have physical therapy starting tomorrow instead of June 1st.

After we left the JCC, we headed to Fairlawn for a stop at Great Harvest to stock up on bread, Earth Fare to check out the new store, and WalMart since Nick was out of Pull Ups.

It was a busy day.  I’m exhausted and PT is at 7am.  I’m now trying to prep for tomorrow while resting my knee.

Knee Update

Exercise 1 Response »
May 162011
 

I had my orthopedic appointment this morning.  I arrived at the correct desk at Cleveland Clinic’s main campus about 15 minutes before my appointment time.  I try to avoid main campus, but they could give me an appointment 4 days sooner if I braved the madness.  The woman at the desk asked me for my x-rays.  Um, I don’t have any x-rays.  She told me that I needed x-rays to see the doctor.  They sent me off to get x-rays at another desk.  About an hour later, I returned with my x-rays.

I filled out my paperwork and finally saw the doctor about an hour and a half past my original appointment time.  I’m so glad that my husband took Nick and Sally to the Cleveland Museum of Natural History while they waited for me.  It would have been torture for everyone to have them in the waiting rooms.

The doctor asked me a ton of questions about my knee, injury, past ACL injury etc.  He examined my walking and both knees.  This involved lots of pulling, pushing and tugging.

The verdict is that I have a Grade II MCL tear.  This means that the  medial collateral ligament is partially torn.  The MCL is one of the 4 main knee ligaments.

This should heal in 4-6 weeks.  I need to take it easy, wear a brace and go to physical therapy.  I’m not 100% sure what exercise will be allowed.  The doctor mentioned walking on level surfaces as acceptable.  So, I’m allowed to do the treadmill.  I asked him about the elliptical and that is ok also.  I didn’t get more specific and wish that I had asked about cycling.  Usually cycling is encouraged for knee injuries.  I’ll have to get some further instructions from the physical therapist.  The earliest appointment for physical therapy is June 1st.  I’m going to work on that tomorrow.  2 weeks seems way too long to wait.  I plan to call the main scheduling and try to get in sooner even if that means traveling to a further location.  My goal is to get therapy at the Cleveland Clinic JCC location, but I’m not sure if that will be possible.

I spent the evening loafing sleeping on the couch.  I’m not going to do a food post today.  I ate ok today.  I still am lacking in the vegetable department. I hope to get some veggies cut up for salads tomorrow.  That will help.

Next up: trying out the elliptical or treadmill with my knee brace in the morning.  I plan to take it easy.  I hope to read a bit and take a shower so I can allow the kids to play in Kid Kare for a while.

 

Injured.

Exercise No Responses »
May 132011
 

So, I made it to the JCC today for the water aerobics class.  It felt good to be in the water.  My knee, however, doesn’t feel so great.  I’ve been trying to take it easy.  I made an appointment with the doctor for Monday.  I’m bummed that I am injured since it was totally my fault and I am hoping that it’s a quick fix.

Next up: rest until after the DR appt Monday.

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