Bouncing Back to Fitness: My Journey Post-MPFL Reconstruction Knee Surgery
It's been six weeks since I embarked on a journey that has been equal parts challenging and transformative. Why? Well, I recently underwent a medial patellofemoral ligament (MPFL) reconstruction knee surgery. This was a necessary step due to some lax ligaments and a history of my knee deciding to do its own thing – dislocating more times than I care to remember. So, here's a sneak peek into my adventure of getting back to fitness after this surgery.
Week 1-2: The Road to Recovery Begins
Right after the surgery, it was all about taking it easy. The pain was real, and moving around was, well, a bit tricky. Physical therapy kicked off on day 2, focusing on gentle movements and waking up those muscles around my knee which included straightening and a Zynex NMES setting. Patience became my new best friend as progress tiptoed in.
Week 3-4: Building Strength with Determination
Slowly but surely, things started looking up. Physical therapy got a bit more intense, throwing in some resistance exercises to beef up those muscles. The introduction of putting some weight on my knee was a game-changer, boosting my confidence along the way. The doc also released my brace so I could bend it up to 60 degrees. By the end of week 4, he moved me from the main brace to a DonJoy. I was still relying on a crutch by the end of the day as I fatigued quickly.
Week 5-6: Gaining Momentum
At the six-week mark, I'm feeling the wind beneath my wings - somewhat. What initially felt like baby steps turned into small victories. Stepping onto the treadmill for the first time was like a mini victory lap – not quite at full speed yet (2 miles per hour but no hands), but hey, progress is progress. I also was able to do bike work now that my knee is bending at 120 degrees.
Challenges Along the Way:
Patience and Persistence:
Progress was slow, but hey, slow and steady wins the race, right? Celebrating the little wins, like bending the knee a bit more or going for a longer walk, kept me going. Consistency and cheering for every small achievement became my secret sauce.
Embracing Adaptations:
My usual workout routine got a makeover. Low-impact exercises took center stage, if I did anything at all outside of PT - I could have done better but listening to what my body needed became my guiding principle.
Mind-Body Connection:
This journey wasn't just about physical rehab; it was a mental and emotional rollercoaster too. Recognizing the connection between physical well-being and mental resilience became a crucial part of my recovery. Especially after day 2 when pain was at the highest.
Moving Forward:
As I look ahead on this recovery road, I'm pumped by the progress so far and excited about what's to come. Every day brings a chance to push past the old limits and redefine what's possible.
Tips for Fellow Journeyers:
Chat It Up with Your Physiotherapist:
Regular chats with your physiotherapist are gold. Share your experiences, ask questions, and keep that communication flowing. I saw Rob Sharp at Physicians of Physical Therapy in Arlington Heights and I truly think he is the best.
Set Fun Goals:
Small, achievable goals are where it's at. Celebrate the wins, no matter how tiny – they all add up to a big win. My goal is to climb a staircase, taking steps with each leg.
Listen to Your Body:
If something doesn't feel right, don't force it. Let your physiotherapist know, and tweak things as needed. Rest is just as vital as the workout.
Try Fun, Low-Impact Activities:
Get creative with activities like swimming or cycling. They're easy on the knees but still pack a punch in the fitness department.
So, there you have it – my journey of rediscovering fitness after MPFL reconstruction knee surgery. It's been a slow dance, but with dedication, some laughs, and the guidance of the pros, the road back to an active and healthy lifestyle is looking brighter every day.