rehabilitate my knee

I’ve been using the foam roller for about 3 weeks but I can’t tell that it’s getting any better . . . I guess I’m gonna have to fork out the cash and see a physical therapist if I want to figure out the proper treatment or if anything can be done.

Did 10 minutes of foam rolling my IT band. I should probably stretch now.

I think I have ITBS from my AT hike, which I completed a year ago. I was hoping it would just go away, but it hasn’t. So I’m gonna try and take some action. I should probably go to a physical therapist, but I’m uninsured and don’t really have the money, so self-treatment will have to do for now.

I purchased a foam roller, which is supposed to be useful in recovery and I hope to start a stretching and strengthening routine soon.

If I ever get over this I will be so grateful. I miss running!

...but getting there.

I got my immobilizer off right before the new year and did physical theorpy in January and February at the doctors, before continuing on my own at the gym.

I’ve been trying to go to the gym 3-5 times a week for my own physical well being, as well as doing a lot of strength training about once a week.

I’ve lost about 10 of the 15 pounds I gained thanks to my knee (only exercize, not dieting – I choose to try to eat healthy as a lifestyle choice, mainly home prepared, organic, local foods and nonprocessed stuff, but I do let myself eat some “bad” stuff in moderation).

I still get up from sitting on the floor like an old lady and my knee aches after long walks or bike rides. Boo.

I hear Bikram yoga does miracles for knee recovery. It just seems most of the studios around town discourage non-expert-level yoga peeps.

The big key to getting my knees back into shape is building my quad muscles doing leg presses, working the hamstrings doing leg curls (avoiding leg extensions like the plague per the physiotherapist) and riding the stationary bike. Also losing weight wouldn’t hurt the cause. Grrrrr.

Got my “immobilizer” off on the 30th of December!

Now, it’s time to get my knee working again! I’ve been bending it as much as I can (not much) and will be starting PT soon…

I dislocated my knee at work about a week ago. A few days ago I thought I was fine so I started walking on it with my knee brace on… not a good idea. Now my knee is killing me and I’m taking my Vicodin every 4 hours. I’m back on the crutches that I should have been using. I have a doctor’s appointment on Tuesday so we’ll see. Hopefully I didn’t screw anything up…

So the time with my physio therapist is winding down. Although he thinks things are going well considering all things, I’m nervous due to feelings of instability in my knee, so I will continue with a fitness trainer at my gym whose got plenty o’ experience with folks who are in knee rehab. Well I hope I can find someone like that…

Things continue to go well with the knee rehabilitation. At least so says the physical therapist. I am loving the knee press machine and stationary bike.