Home 😊 Today has been a tough day in every aspect. I saw my surgeon about the increased pain in my knee. Before he had even examined it he said to me “so, we’re going to be scanning it aren’t we...!” He knows me too well...! 🙈 But he examined it and thinks the pain is most likely in my MCL and he thinks it’s just inflammation that should settle down on its own if I keep off the impact and open chain exercises. He said it definitely doesn’t seem to be pain in the medical meniscus, which I was worried about, and he also said it’s unlikely to be down to anything I’m specifically doing, which is also good as I was concerned my technique doing something or my walking etc was causing the problem. ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
If the pain doesn’t settle he said he can give me a cortisone injection that will resolve it. He said he suspected we would have some more issues as we increased activity given the complexity of my injuries and reminded me that my knee has gone through a lot with having a second surgery but that I’m doing well and so I shouldn’t be disheartened.... (and that I should keep being sensible with my rehab...obviously!! ) He said he can see all the work I’ve put into rebuilding my quad, which was nice, and so I felt like a good little patient! 😇 ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
So, I’m obviously getting an MRI scan on Friday, just to be sure there’s nothing else going on... 🤞 I asked him if he had missed me to which he responded that he hasn’t been given the time to miss me...(rude!) folllowed by a comment that my insurance company must love me...! 👍 Hello MRI scan number 6....! 👋- it will be nice to see the girl who works in the imaging area as she will likely have missed me too....! Do the words DRAMA and QUEEN spring to mind...?!? 👸 I don’t even care as it’s my knee and it really matters to me, just in case anyone who follows me was in any doubt of this fact.... 🙈😂
*The 'FIX ME' Dilemma*
Often patients come into clinic asking if we can 'Fix Them'. At Hardiman Performance we pride ourselves on getting excellent results with our patients enabling them to get back to living the active life they desire.
We don't 'fix' people.
Let me explain why...... The idea of going to someone to be 'fixed' does
1) Shifts responsibility from self to the health professional.
2) Increases reliance on continued care.
3) Offers no long-term solution for your pain.
At Hardiman Performance we don't believe in 'fixing'. Instead we
1)Educate our patients about the nature of their presenting complaint and how their lifestyle choices can influence it.
2) Provide treatment options which empower the patient, enabling them to decrease fear/pain and increase strength, mobility and resilience.
3) Focus on both short term and longer-term recovery goals helping our patients get back to the things they love.
Are there times when patients come to us, have treatment, immediately feel better and live happily ever after without having to make any adjustments, do any rehab or change anything about their lifestyle?
Is this the case for majority of people?
Most people have to do a little work themselves, with our guidance, support, knowledge, reassurance and motivation along the way.
Typically this (work) comes in the form of rehab/general exercise, weight/stress/sleep management etc.
At Hardiman Performance our aim is to get our patients to the point where they live their lives without the need for our continued care.
These patients are, of course, ever thankful for us 'fixing' them.
But as you now know, we didn't fix them after all. In fact, with our support and guidance, they actually 'fixed' themselves.
1 week post acl op, front vs back of my knee. First visit to #physio
who says it’s more swollen than she would like and to rest it more 🙄 movement goes 0-110 degrees though 👍🏻
Set backs are temporary be grateful we live such a long life and have time to accomplish our goals. 4 months again this was my warm up set plus a couple more reps today it was alittle to heave to finish my set goal of 600 is still in sight just going to have to take a little detour. #aclrecovery #dontstop #deadlift
Exciting for me, probably not for anyone else... but I can F I N A L L Y touch my heel to my butt on the side I had #aclreconstruction
surgery on. I always sit crooked in this position/pose but maybe that’s a thing of the past now! #aclrecovery
Gooddddd moorrrrrniiinggg! 😁 • Black coffee ☕️ • PROATS (protein&oats) •grapefruit .
DID YOU KNOW !!!.......
Consuming grapefruit or grapefruit juice may also extend caffeine levels and effects of caffeine. Grapefruit has a compound called narangin that helps slow the clearance of caffeine (and toxins) from your system. If you eat a small piece of grapefruit in the morning with your coffee, or take some grapefruit seed extract, you can make the caffeine stay in your bloodstream for longer than it otherwise would.
writes, “Writing on behalf of my son, EthanJordan
Power lifting and football loving 15 year old.
I just transferred Ethan to a new school for better football opportunities.
He’s a sophomore and while Ethan is an ineligible football player due to our transfer, he was still able to practice.
First practice at our new school, Ethan tore his ACL and meniscus.
We are 3 days post surgery and have a very long road ahead.
Here’s to being even better than before!!!” #aclrecoveryclub #aclrecovery #aclsurgery #acl
For those of you with stubborn quad tightness, try this Quad Release Series.
With a combination of self myofascial release, static and active stretching and reciprocal inhibition, I dare your hip flexors and quads to not mellow out and gain a better resting tone. * Foam Roll Upper Quads
* Foam Roll Lower Quads
* Kneeling Hip Flexor + Quad Stretch * Front Foot Elevated (FFE) Kneeling Hip Flexor + Quad Stretch * Active Hip Extension + Knee Flexion
* Hip Lifts (weighted or unweighted)
The FFE version of the quad stretch mimics the Thomas Test by forcing contralateral hip flexion so the hip you are stretching can't compensate.
To perform the active stretch, use a massage table or even your bed. Forcefully drive your heel down to the floor and then actively pull your heel towards your butt. This fires up your glutes and hamstrings to inhibit / "shut down" your quads and hip flexors.
The hip lifts bring it all together by activating your posterior chain even more and take advantage of the window of reduced hip flexor and quad tone. Simple body weight hip bridges are fine as well.
The rolling and stretching can be done until you feel a release. Active Stretches should be held for 6-10 seconds 3-4 times each side and 1-2 sets of 6-10 reps of hip lifts work well.
Repeat multiple times a week.
#quads #quadzilla #neverskiplegday #sprint #hockey #soccer #athletictraining #athletictherapy #phyiotherapy #aclrecovery #hipflexors
◼ Week 12 ◼
Me:⚫Doc, my bike became my everyday spaceship and now I can dance salsa less worse. What do you think?
Doc:⚪Good advance. Full extension achieved and little mass gained. But keep focusing. Now you have to become Rigo.
Me:⚫Ok doc. Thank you but Rigo how?
Doc:⚪Yo qué voy a saber hüevón.
#gotit #levelup #gojosego #icanrun #aclrecovery #illustration #kneemodeon
Pienso que la Progresión y la variación son dos elementos claves en un trabajo de prevención y Readaptacion de lesiones. Para progresar en este caso, hemos ido agregando elementos a la tarea, y luego hemos ido variando las posiciones del cuerpo. La visualización previa de los movimientos que se van hacer es muy importante para el aprendizaje motor. #aclrehab #keeponfunction #bebetter
It is very common during the early stages and sometimes the later stages of ACL rehab that an athlete will have a tendency to limit knee flexion. This can range from quadriceps weakness to fear/instability/control of knee flexion, etc.
Commonly, during eccentric quad strengthening such as Anterior Step Downs, athletes will have a tendency to drop their hip in turn touching the floor with their opposite foot and when they do their "step down." This takes the emphasis off of the quad and can reinforce “not so ideal” patterns for core and lower body control.
One visual cue that I like to use when performing eccentric quad work ie. step downs, etc. is to instruct the athlete to try and touch their knee to something in front of them. In this particular instance, a pad for a barbell worked well. I placed the pad a few inches in front of her foot and instructed her to bend her knee and try and touch the pad with her knee as she stepped down.
This can help some athletes to learn to flex their knee and control their descent during step downs vs just dropping down through their hip and pelvis. #physicaltherapy #physicaltherapist #acl #aclrecovery #aclsurgery
A little clip from this mornings stability session. The pad I’m standing on is designed to stimulate as if you are walking on sand. Which is a handy tool for firing up the stabilising muscles needed to move efficiently! Thank you @fitformations
for letting me play around with your new toy haha! Oh and it’s been 3 weeks and 4 days since surgery and I’m off the crouches and walking relatively normally 😎💪 #aclrecovery #stabilitytraining #newtoy #dailygrind #cantstopwontstop #roadtorecovery
1 set of 180 kg x 1 at 0.77 m/s
1 set of 130kg x 5
1 set of 150kg x 1 at 0.53 m/s
1 set of 110kg x 5
This is my first time squatting without knee sleeves since I first picked up powerlifting in mid 2016.
I tore my right ACL & meniscus in late 2013, and only got them fixed mid 2015. Took me more than a year to get back to squatting properly.
So glad to be able to squat 180kg sleeveless pain-free.
Weight moved slower than last night's session, but I'll take this little sleeveless and wrapless PR!
Bench moved ok.
p.s. - Shoutout to @mousehavira
for tweaking my squatting technique. Oh, @nicklershan
too for fine-tuning how I squat!
p.p.s. - If you are looking for someone to help you in your powerlifting journey, go look for @mousehavira
... This photo was taken several hours after my first surgery on November 30, 2016. I went in for a right ACL reconstruction with a hamstring graph. The surgery was successful and I proceeded on the 12 month journey of recovery. Unfortunately at around the 8 month mark, we realised things weren’t right and then I changed my direction and prepared for my next surgery. This injury is cruel, takes a strong mindset and to be honest- I am not looking forward to doing it again. #acl #aclrecovery #aclsurgery #aclreconstruction #aclrehab #meniscustear #knee
My wonderful Pilates teacher, Joanne ( @js_mind_body_pilates
) has a new online program which will allow anyone to engage in a Pilates program, anywhere they are, anytime.
She also has a blog through which she wants to tell the stories of her many clients & their Pilates journeys. The aim is to inspire people to take control of their minds & bodies through Pilates to help them live their best life.
Joanne asked me if it would be ok to share my Pilates journey. I was super keen because Jo has shared with me stories of people she knows who are living with injury or physical obstacles who feel powerless & out of control of their bodies. They (understandably) feel beaten down by this and have given up on their bodies or accepted that this new normal for them might be all there is.
I have at times truly understood how they feel; so I was very happy to share my Pilates journey in case it inspires even one person to give it a go & 🏹 Keep Aiming 🏹. Here’s a taster of my training prior to my knee injury & what I’m working back up to with the help of my awesome Dojo pack ( @tris168
☺️) & of course, the fabulous Joanne.
☺️🐺🙏🏼 You can read Joanne’s post here: https://www.jsmindbodypilates.com.au/blog/2
#jsmindbodypilates #pilates #acl #aclrecovery #meniscalrootrepair #keepaiming
Gotta keep working on my goal celebrations this off season 🤣💃🐔🔴⚪🔵
Day 9 of post op.
First off, I appreciate all the help and prayers I have received since my operation, and feel very fortunate to have family and friends helping me through a very difficult time in my life.
People have been asking about progress and how post op has been...... I’m going to very honest and say I under estimated the recovery for this. I kept hearing how the first month for this is the roughest, but I kept thinking how strong and young I am, that I’m going to rock right through this recovery, and be back in the gym by now lifting (upper body). Not quite the case.
I will end with the positive note after the rant.
To be honest, I have never been so mentally AND physically tested at the same time. All I can say is in the past 4 months and 9 days especially since my knee reconstruction of replacing ligaments, and meniscus in my knee, I learned how much I took for granted being able to walk without pain, being able to run, walk without a limp, overall being healthy and pain free.
Since my surgery, it hasn’t been pretty.
With bad reactions to the medications I’m on, not even being able to lift my own leg up into my bed without help, having no appetite, sleeping not more than 2-3 hours if I’m lucky at night with tubes going into my leg. On a positive side, since my operation I have made it to physical therapy 3 times, nausea has gotten a little better with my appetite slowing coming back, I’m walking with about 70% body weight with crutches, and no longer have any tubes in my leg, and the pain in my hamstring (where they got one of my ligaments to replace my ACL from) has gotten slightly gotten better. I know god doesn’t give us anything we can’t handle. Although, I have said it before and I’ll say it again. Working In the fitness industry, my favorite part about my job is seeing people with physical limitations kicking ass in the gym, which has been a huge motivation for me to keep in shape since my accident, and keep pushing myself and not making up excuses to skip working outs.
Just asking for continuous prayers during the next couples months. Progression can seem small but can come in baby steps (literally)
Went for my second ACL reconstruction surgery yesterday after crashing with my BMX again back in May. Surgery went really well, they used my patella this time which should be even stronger than the hamstring reconstruction. Can’t wait to work my ass of at the @smcamsterdam
together with @matthijsvk82
💪🏻💪🏻 I guess it’s time to use my old # again... #rvkrecovery