I had my first physical therapy appointment on Monday and I’m excited and super motivated (right now!)
To note, I did self refer myself to PT last summer when I thought my knee injury was “just an IT band injury” but it actually was a stress fracture so the PT wasn’t doing anything.
Once I was diagnosed with a stress fracture, the orthopedic doctor I had first been seeing told me to stop going to PT because I just needed to let the stress fracture heal. I needed to rest and give it time.
So, I did.
But, during that time I also apparently developed “runner’s knee” so when I got a second opinion last week with a sports medicine doctor, he referred me straight to PT.
My focus this week is on single leg bridges (with one ankle crossed across the other knee), side plank clamshells and supine active straight leg raises. I’m doing three sets of 15-30 reps daily. (Well, the suggested number of times is five days a week so I am aiming for daily).
My PT can really tell I “have serious work to do” — my words, not his — because I can’t even do a single legged squat without wavering and wobbling around. I clearly need to work on stability and strengthening my muscles again.
For now, they have me scheduled out for one PT appointment weekly for six weeks. I’m hopeful that during those six weeks I’ll be able to incorporate some walk-jogging into the mix. But, we’ll see.
My PT also told me to stop kicking my legs when I am swimming laps and to lower the resistance when I am on the stationary bike or elliptical. (This is because I told him that sometimes I experience pain while doing these workouts). He told me that my cardio exercise isn’t meant to get me sweating or raising my heart rate. It’s to get my knee functioning properly again. So, if spinning on the bike for 30 minutes at zero resistance is what I need to do, I need to do it.
It’ll be hard.
So, maybe I will just focus on my PT exercises for now.
Good luck to me.