Up to Date...

To all those following my progress, here is a new post to update all of you... I know I haven't written in a while, So I will do my best to remember. I have begun a more indepth part of my rehabilitation. Physio has provided me with many exercises that both strengthen and stretch my knee. For those who may even want to strengthen their own knee, or are worried about the muscles around them, these exercises are also very helpful in preventing ACL injuries. Ever day I am responsible for the following: Icing my leg.

Ice.Ice.Ice.Ice!!!!!!!! My knee is pretty swollen still, which prevent healing. Matt has decided to call it "Knighs"..... knee and thigh.... Thanks Matt! (haha)

Stretch: Let my heel hang on something higher, to stretch the back of my leg out. Gradually add weight to my knee to push my knee down.

Leg raises: Done with an appropriate amount of weight around the ankle. I am at two pounds on my ankle. Raise the leg while lying on your back, hold for 5 seconds in the air and bring it back down. The most important part of this is to remember to clench and flex your quad muscles.

Quad Tightening: tighten my quad, hold it for 20 seconds, let go, and repeat. repeat.repeat.repeat! Step ups: Stepping up onto the step with the weak leg and slow step back down, shifting the weight to my strong leg as I step down.

Calf raises: self explanitory.

Leg bends. This is what I have had most trouble with. Its excruciating when my leg hasn't bent in weeks and I am supposed to push through the pain. I find this very difficult.

I did have a successful week at physio though!!!!... I CAN PEDDLE ALL THE WAY AROUND ON THE BIKE!!!!!!!!!...WOOOHOOO... Which may not sound like much- but it was definately rewarding.... Biking is one step closer to running, which is one step closer to playing soccer again. It's almost been a month and I can walk- without a splint, indoors, ride a bike, have gained more of my muscle back, and can bend my leg MUCH farther!... Things are looking up!

Soccer, approximately 200 days away.