Today marks two weeks from the date of my injury. Overall, I almost feel normal (even though some will continue not to treat me as such). I haven't experienced a lot of pain since the day I first injured it and had to be carried into the ER. The swelling is about 90% down and I can walk around without crutches, a cane or even a brace. The only thing that I notice is that the knee sometimes has a tendency to want to buckle slightly and I still can not full bend it.
The first day I had a lot of pain. That subsided by the time I saw the ER doc. After that, I developed a lot of swelling. My legs aren't that big and there isn't a lot of room for excess fluid to go. The first few days I tried to go about my normal activities as much as possible. I did have a brace and occasionally used a cane. I didn't fully realize (and was partially in denial) of how badly I had hurt myself and ended up developing pitting edema in my lower leg. This is when you get swelling and when you push a finger into the area, an indention remains. Wearing a compression stocking over the next few days fixed that but getting those things on is a real struggle especially if you have to do it yourself. I had a hard enough time reaching my foot let alone getting the thing over my ankle. The first time I got it on, I left it on for two days despite the fact that it was August and in the 80s. I rested a lot more in the coming days after that.
Ice was my pain-killer/anti-inflammatory of choice. I didn't use anything else these past 2 weeks. I tried to ice it about every 2 hours but this varied depending on what I was doing and availability of the frozen stuff. My husband came up with this idea to use one of those ice packs that are meant for coolers. The don't bend like the ones for limbs. But if you freeze it around a bottle, it will shape around the leg quite nicely. These things take a long time to thaw so you can take it with you if you are going somewhere and it is still very cold a couple hours later.
I don't like pain-killers is because I don't like taking drugs in general. Another reason is the uncertainty about whether anti-inflammatories may slow down the healing process. Rather than take the chance, I've opted out on the use.
Other than ice, I have tried to find a pre-operative protocol for ACL injuries. Since I had my mind made up after seeing my MRI results, I want my leg in the best possible condition for surgery. The one that I have been using is from the Chester Knee Clinic in Indianapolis who has been working with knee injuries for the past 15 years. This is what they have found what worked for them. See the site at: http://www.kneeclinic.info/rehab_markdecarlo.php
The reason that I chose this one is because it is a progressive program and is well-detailed with videos.
In between ice sessions (3-6+ a day for 20 minutes each) I did quad sets where you try to contract your thigh muscles.
In the beginning my leg did not want to work. I found that by contracting both at the same time was very helpful. I learned in my motor learning class last year that when you use one side of your body there is always some carry-over to the other side. Sure enough, soon I was contracting my quads like a pro.
Other than quad sets I also did leg lifts while sitting on the floor, on my stomach and on my side. I found this most helpful for general mobility. It is much easier for bed mobility (as well as getting into bed) if you can control the leg. Sleeping was the most difficult thing for me for the first few days. I tend to roll around a lot and I ached from having to lay on my back all night. I also developed the start of a pressure sore on my heel both from this and sitting while having my leg propped up on a chair. I experimented with pillows under my calf and as I got more mobile this problem went away.
The past couple weeks have been a bit of trial and error. My suggesting after going through an injury like this is to rest as much as possible for the first few days and use ice. Start doing quad sets immediately and leg lifts early because it really helps and it makes you feel like you are doing something for your situation. (Just don't do them immediately after icing because the muscle won't contract as well.)
After the swelling starts to go down start adding other activities. I began lifting with my upper body. I also found swimming to be beneficial. I used a pull bouy and pushed off from the wall with my healthy leg. I also started cycling on an exercise bike 3 days ago. This is excellent for improving your ability to bend your knee. I wish I had started it sooner. Set the seat high (it won't be as painful) and don't use any resistance on the machine. I couldn't make it all the way around at first so I had to rock: pedaling as far forward as I could and the back and then back forward, etc. Eventually my leg could make it all the way around. The first day I felt a slight release in the knee. I think that I just loosened up some scar tissue because after that pedaling got easier. Just don't expect to be able to pedal very fast at first. I have been trying to ride it every day and increasing the time each day I ride. I have been noticing that each time I do it, it gets easier.
1 comment:
Hi Jill, Just found your blog through the new blog follower feature. I'm so sorry to read about your accident and the major injuries you sustained (and so close to your IM). Your blog about your recovery, especially from your educated perspective as a PT student, will be such a valuable resource and inspiration for many, I'm sure! Keep writing, and keep getting stronger. I think you're amazing!
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