Knee rehab

[deborahjross]

First session of PT yesterday. My therapist said a number of times how good my knee looks, undoubtedly a result of keeping the post-op swelling under control and early mobilization. We're going to do 3 sessions, 2 weeks apart, since I'm really good at exercising at home and have "excellent body awareness." Mostly, what I need are guidelines, not supervision. So for this first fortnight, I am to concentrate on strength and coordination in my right quads. Sit-to-stand, weight primarily on the affected leg, slowly and smoothly; one-legged squats or dips, straight leg raises ad nauseum.

Walked 45 minutes yesterday, fairly slowly but enough to feel tired. Knee did well. I can feel that much of the stiffness (which is mild, my range of motion is normal) comes from the portal incisions, not the inside of the joint. I want to keep those healing tissues supple without irritating them -- a challenge to my usual propensity to overdo everything!

Comments

[imhilien.livejournal.com]

I hope everything goes well... :-)

[deborahjross.livejournal.com]

Thanks! I think the 45 minutes were a bit much, as walking yesterday wasn't quite as smooth. But I did begin my rehab -- I can feel the range where the knee gets wobbly. I was able to squat for a short period of time, like a few seconds, which feels like it's stretching the incision scar tissue. Hooray! Today, yoga class, which always does good things for me, my head if not my body.

[imhilien.livejournal.com]

I'm sure the yoga will help - I've never done it myself, but I've always heard good things about it. :-)

[deborahjross.livejournal.com]

I've been practicing yoga (Ananda yoga, very gentle Hatha style, done slowly and with affirmations) at the local school for about 7 years now and have benefited greatly. At first, it was a way to stay flexible and unkink tight shoulder muscles. Then, as I learned to do the yogic breathing, I found I was more relaxed and dealt with stress better -- that's the breathing I used to stay calm and keep my blood pressure down during the surgery, so I didn't need sedation.

Often, I would realize halfway through the class that I was "in" my body in a better way, more present, more aware, instead of my mind flitting about in twelve different directions at once. I had done 4 or 5 years of tai chi, and yoga offered the same "moving-meditative" state.

Now I find there are poses that address specific physical concerns -- yoga is terrific for both strength and flexibility -- but I value the sense of tranquility and relaxed concentration, the "yoga" (fusion) of mind and body. Sometimes, even a minute or two of deep breathing or a single pose can help me re-connect with that center.

[imhilien.livejournal.com]

It's great that your yogic breathing was of help during the surgery. :-)

I think it's good to have ways of calming your mind during stressful situations; I learnt to meditate a few years ago, and getting into a calm state before I go to work each day helps!