A Quick Update - On the Road Again!

 So.... I'M RUNNING AGAIN!! Yay!

My first "aggressive walk"
I completed the Run to Escape 
Challenge #1 for Dionysus

Okay, if I am being completely honest, I started running (or as I was calling it - Aggressively Walking - a few days earlier than I was technically allowed, but I did wait until I was at the 12 week mark past my knee surgery. Mostly I wanted to test out the knee because it was feeling strong and ready to go. And It was! I can feel a bit of pull in the knee, but not what I would call pain and not in the actual joint, but in the quad muscle around the VMO area, which is totally normal and expected. But I did intervals, 1 minute run and 1 minute walk, so as not to start out too hard and too fast. And you know what, my times were pretty good for the running portion! I was averaging below 12 minute miles with even the walk breaks. I couldn't do that the last time around!

On April 28 (last Wednesday) I had a follow up appointment with the doctor that did my knee surgery. This was 13 weeks and 6 days since my surgery (but who's counting) and long story short, he said that my progress was "beyond expectations" and I was released for activity as I saw fit. YAY!! I was so super excited.

This is the face of a girl who was just told she could run again!

That afternoon I went to PT and shared the good news. And they FINALLY let me on the treadmill. I ran a mile that was pretty slow TBH, but I ran a mile. Then after, I went home to run another road mile! But I am trying my best to not overdo it, because, well, I want to keep being able to run. Once I was officially allowed to run, I switched to 2:1 intervals. This week, I switched to 5:1 intervals. So far I am holding strong, even though of course I am frustrated to not be faster already.

So that begs the question - Now that I can run again, what races am I signed up for. TBH, probably too many and considering more. Here's my upcoming calendar of races I am already registered for (I may pick up a few more along the way)

My 2021 Race Calendar (so far)

• May 15th - Detective Mike Doty Memorial 5K
• June 2nd - Sundown Series 5K Race #1
• June 27th - Charlotte Racefest Half Marathon (discount code RUNCLTRUN2021)
• July 4th - American 4 Miler
• July 7th - Sundown Series 5K Race #2
• Aug 4th - Sundown Series 5K Race #3
• Aug 28th - Greekfest 5K
• Sept 5th - Around the Crown 10K
• Sept 11th - Hit the Brixx 10K
• Sept 26th - Novant 15K
• Oct 10th - Craft Beer 5 Miler
• Oct 16th - Rocktoberfest Half Marathon
• Nov 6th - RnR Savannah Half Marathon
• Nov 7th - RnR Savannah 5K and 1 Miler (both)
• Nov 13th - Charlotte Half Marathon (discount code LISSAHN2021)

So yeah, a few races... But I am super excited to get back out there and racing in person on 2 properly balanced knees with fresh new cartilage. 

This is me, unable to move after a
Caroline Jordan Ab workout

In other fitness news, I also have been doing quite a bit to keep up on cross training which I fully credit for my quick improvement. I found the Caroline Jordan Fitness YouTube channel and have been doing a lot of her workouts. They are fantastic and most are geared to people with range of movement issues. That's how I found her originally in fact, looking for Chair Cardio workouts before I was able to properly walk. I've since become a Paetron so I can have access to her Monthly Fitness Calendar, which I faithfully followed in April. When I was released for high impact on the 28th, I also rejoined Burn Boot Camp and will primarily do their workouts again, but I do plan to incorporate some of Caroline's shorter specialized videos on a daily basis (like 5 Minute Abs - trust me, it is TOUGH) and some of the stretching videos. Check her channel out here: https://www.youtube.com/channel/UCkadh1ZnrCDOF8awC9NbAbA She's super motivating, and I am NOT a perky fitness girl, but somehow don't mind her constant cheerfulness. It's super endearing in fact. These workouts have helped loads in returning to regular activity by helping keep my endurance up and working the muscle groups that I could like my core, glutes and just overall helping me to keep a bit sane when I couldn't run. Moral of the story, you no matter your mobility situation, you can keep moving no matter what. I've been tracking my workouts all this year and I've only gone 1 day in 2021 without some kind of workout, the day after my surgery. That's it. Every other day I have found some way or another to move. 

So what's going on in your life? Tell me about your future plans, your wins and your challenges in the comments below. 

Phase 2 of Recovery... Delayed 1 Week

Yesterday I had an appointment with the doctor who performed my knee surgery. Since I had gone through the process before I know the deal.

4 days after surgery, remove the bandages myself - ✅
10 days after surgery, go in to get the stitches out and get to finally unlock the brace - ✅
4 weeks after surgery, go in and get the clear to remove the brace and walk again - ❌

Wait, what?

Instead of getting sprung from the brace, I have to wear it another week. That is 5 weeks of leg brace for those counting. I guess there was a bit of good news still. Now I can now walk on the leg but I have to keep the brace on it and locked straight when I do. 

The doctor said that this knee was so much worse than the other so he wants me to ease into it more slowly. He then pulled out a knee model just to show me how large the bone spur he sawed out was (a couple inches) and how it was digging a groove into bone underneath (which he tried to fill) every time I took a step. And then glared at me and said “And you were running with it”.

The being able to put weight on does make it a lot easier to do stuff, so I’m thankful for that. And I can drive now. I am also still able to start PT on Friday as I had planned, I just have to be patient a little bit longer as far as getting out there and really moving again. On the bright side I guess that’s one more week for it to warm up before I have to really get out there, so bright side. 

So yeah, yesterday wasn't a great day. TBH I took it pretty hard which involved sitting on the couch (in my brace) and eating about a half a bag of popcorn. But today is a new day, so I put my "big girl pants" back on this morning and focusing on moving forward. I am still focused on rebuilding, it just got delayed a week. 

What I Learned This Time Around: 2nd Knee Surgery Edition

Well it has been 2 weeks now since I had surgery on my right knee. And since this was my second surgery of this kind, this time around, I was going in with a bit more knowledge. Here are the couple of things that I am doing this time around to make my recovery go much more smoothly and get back to doing all the things that I want to more quickly this time. 

Starting PT Sooner

Last surgery, I was SHOCKED at just how quickly I lost muscle, especially in my quad on the leg where I had the procedure. 8 months later the quad is still smaller on the left than the right (for now). So the day before my surgery, I made a consultation appointment with IVY Rehab, the place where I did PT last time, to talk to them about what could I do to both not lose as much strength in the leg that is having the surgery and to also not lose any of the progress I had made back on the other leg. They staff there is AMAZING and they hooked me up with a 31 minute, 7 exercise session that I could do at home, starting as soon as the bandages came off. 4 were for my right leg (the new surgery) and 3 for the left (the older surgery). So starting that Monday, just 4 days after surgery, I have done my 31 minutes of PT faithfully every single day. Not gonna lie, the first few times it hurt, a lot. The straight leg raises were not fun at all! But after a week or so, it is getting loads easier and my legs are both feeling quite strong. I plan to keep it up until I can start back to going to PT on February 19th. 

Doing Upper Body Workouts

Another thing that I was woefully bad at last time around was being quite lazy in general. Just because I couldn't move around very well, I kinda didn't move much at all. When I finally did make it back to Burn, I noticed I had to drop the weights in my upper body workouts by quite a bit, even struggling with the 15 and 10 pound weights. Well, I realized this time, that it made no sense that not being able to use my right leg should mean that I don't use my upper body. So I turned to YouTube to see what kind of upper body workouts I could do seated. Turns out, quite a few!! So, with the vast resources of YouTube at my disposal, I made myself a schedule, 6 days of upper body workouts with 3 different focuses repeated and then a rest day. My schedule is:

• Monday: Rest
• Tuesday: Yoga
• Wednesday: Strength
• Thursday: Cardio
• Friday: Yoga
• Saturday: Strength
• Sunday: Cardio

I've found some pretty great workout to do and am actually having fun. Typically will choose a workout that is right around 20 minutes or so to do as I will then do my 31 minutes of PT after. Because yes, I do want to remain active and not lose the strength and endurance as much this time around, but I also acknowledge that I am still healing and don't want to overdo it. But I am still getting in a pretty good amount of work if the soreness in my arms is anything to go by!

Modifying my Crutches

Last time that I was on my crutches I was very stubborn about mastering them. I was determined that the crutches would not win over me and I would become an expert at making them do my bidding. And these were a temporary irritant in my life so I would make no concessions to them, even ignoring well meaning advice from friends on how to make them more manageable. And to no surprise, they tore me up! My hands ached all the time, I would get huge blisters on the palms of my hands and I chaffed like mad on my sides. I am still not sure why I was so stubborn about not trying to make my stint on the crutches easier for myself, but this time around, Day 1 I logged on to Amazon and order some gel pads. They have made the WORLD of difference. 2 weeks in and my hands feel just fine. They are not even red or sore at all. Friends, if you find yourself on crutches, trust me, this will be the best $13 you will ever spend: Vive Crutch Pads. Love them and they come in fun colors too (I went with teal). 

Trying Harder to Keep Positive

I will be the first to admit it, my first knee surgery I was MISERABLE! I remember one particular Sunday, I think about a week or so after my surgery, I went upstairs, laid down in bed and cried, as in sobbed out loud, for like 2 hours. I spent a lot of time in bed just kind of lamenting all the things I could no longer do. After I was adamant that I would NEVER do that again, knowing full well that my right knee, while not immediately "injured" as the left was, it needed the same procedure if I would ever hope to run (or really even walk) without pain. But finally, after 6 months with the last few of no pain in the left leg and still massive amounts of pain on the right, I decided to go ahead and go through with the surgery. 

Maybe because I already knew from experience that things would eventually be better has me a bit more positive this time. I've been trying to focus more on the positives and less on the negatives. Yes, I can't walk, but I can still do something active every day (see above). I am not having to go out in the below freezing temps. My cats cuddle with me more since I am mostly camped on the couch with a cozy blanket. I am working from home this time (I was laid off due to the Covid pandemic during last surgery recovery). I also have 2 super fun events coming up later in February to look forward to, both of which I will totally be able to do, my Hot Chocolate 15K Charlotte Virtual event (which I already ran, but will be organizing the event on race day) and the Wine 5K race (which I will be walking).

I also have been reading the book The Comeback Quotient: A Get-Real Guide to Building Mental Fitness in Sport and Life. This book was the Book Club book for the BibRave Pros and it was a perfect read for my current situation. I haven't quite finished it yet, our book club discussion is Feb. 9th, but I am more than half way through it and should be done in time no problem. The book talks about how those who have had the most successful comebacks, those who overcome injury and hard times, do so with not just a positive attitude, but a realistic attitude. The book emphasizes accepting, embracing and addressing reality as a way of coming back from injury. I have been trying to take the lessons to heart, even though one memorable passage talked about how utterly miserable one runner's situation was and it pretty much described what I was going through almost verbatim right now. Laugh so you don't cry and all that. It's a good book though, and I recommend it to anyone going through an injury, or even if those not, to get some valuable insight on how being an "ultrarealist" can help your overall outlook. 

With all that said, I still have some bad days, days where I cannot shake being sad and lonely. I still get frustrated at how long things take to do and how simple things like taking a shower and getting dressed take so much longer than they should. I hate not being able to do things that should be easy, like walk and carry something at the same time. And I HATE asking for help (like a lot a lot). But... I am doing a much better job this time at staying focused on the future and not dwelling so much on the present.

This is tough. But I am tougher. And I may be broken right now, but I will rebuild stronger. 

America Runs Virtual 5K SWAG Breakdown

I received entry into the America Runs Virtual 5K as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews. 

On September 3rd, I ran the America Runs Virtual 5K. (You can read all about it here if you haven't yet: https://runnerdgirl.blogspot.com/2020/09/my-post-surgery-comeback-5k-america.html) The race dates were between July 27th and September 30th, and usually, when it comes to Virtual Races, I usually wait a bit closer to the end so I do not have to wait for the SWAG after I have already run (instant gratification, yo) but since I was specifically celebrating a milestone (12 weeks post surgery) I had a short wait to receive my goodies. 

Well, this weekend, everything came, and all I can say was it was worth the wait. Check out these awesome goodies! 

*Note, I shot an amazing video where I opened my package and showed off each piece, but of course, with my luck there was no audio on the video. So, since I am not sure how well you all are at reading lips, I decided to break down the goodies with images instead. 

Here is what I got:

Personalized Bib. It's a small thing, but thought it was really nice to have a Bib with my name on it and a specific number instead of a generic bib like many Virtual races do. Seemed more special.  

Super soft gender-specific shirt. Seriously, I wish you could feel this shirt. It is fitted and really nice. Not your run of the mill basic cotton-race tee.

Distressed Trucker Hat. Who doesn't love a cute hat? Especially this time of year when I am transitioning from visor to hats when running. 

Stainless Steel Insulated Water Bottle. I've had this for 3 days and I have used it all 3 days now. I love it! I am a sucker for a good water bottle. I especially love the tight seal in that I can throw it in my gym bag and not worry about any leakage since my gym in BYOB now (water fountains off limits). 

Product Samples. So one thing I miss with Virtual Races vs Live Races is the fun of going to the Expo and trying out sponsor samples. So it was awesome to get this Sacred CBD lotion and GU Stroopwafel. (Full disclosure, I have already consumed my Stroopwafel. In my defense it was Coconut).

And of course, the main event. THE BLING! The medal is simply beautiful. Solid, colorful and has a custom 2020 finisher ribbon. 

And an added extra fun thing you can log into your registration account and log your time to download a custom finisher's certificate. And while this was literally my SLOOOOOOWEST recorded 5K, I am proud of this race accomplishment and what it symbolized in terms of my recovery. 

Want to earn your own amazing SWAG? You you have until the end of September to do register. Register here - https://americaruns.com/

My Post Surgery Comeback 5K - America Runs Virtual 5K

 I received entry into the America Runs Virtual 5K as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews. 

On June 11th, I had a lot of knee surgery. If you're a frequent reader of my blog, then you've heard me go on about it for the last 3 months since. If you are new, or somehow missed seeing me post about what exactly they did, you can catch up here: https://runnerdgirl.blogspot.com/2020/07/current-status-broken-but-not-beaten.html

Long story short: I've been a pretty unhappy camper about the whole thing. I went 11 full weeks without running pretty much a single step. The first 4 weeks I couldn't even walk. 

But all the while during the waiting, I held tight to the original number that the surgeon had given me. 12 weeks. I would have to go 12 weeks without running. I knew when I was finally able to get back on the road, I wanted to celebrate with a race. But yeah, ummm... 2020 yo. No races.

Enter the America Runs Virtual 5K. The race dates were between August 1st and September 30th, the perfect time frame as my 12th week surgery anniversary was September 3rd. The SWAG was crazy sweet, consisting of a Finisher Medal, Ultra-soft T-Shirt, Distressed Trucker Hat, and Insulated Stainless Steel Water Bottle. And also, the America Runs Virtual 5K partnered up with the Gannett Foundation to donate to local COVID-19 recovery funds with a goal raising $1 Million in donations. The Gannett Foundation will disperse 100% of all money raised and donated to COVID-19 recovery state funds. It sounded perfect across the board, so I decided to make it my official Comeback Race!

I had spoken to my PT and the surgeon both on when to expect to get to run again. Nearish the end of August, both were pretty much saying the same thing, at my PT session the first week of Sept, I would give running a go. It was cutting it close, but I figured as long as I was officially cleared to run, I could struggle through a 5K. 

Lo and behold, on August 25th, I was surprised when my PT told me to get on the treadmill to see how a running attempt felt. Turns out, not great. But after adjusting a bit and going outside where I am much less awkward, I was given the green light to go ahead and start easing back into running. This gave me another week to work my way up to a 5K by the official 12-week post-surgery date. And boy did I need it. (Check out my previous blog post about staring running again here: https://runnerdgirl.blogspot.com/2020/09/itll-come-back.html).

Feeling super meh about my first attempts to run

So after a few test runs where frankly, I sucked and couldn't keep a solid pace nor distance, all I really wanted to do was to run the 5K without stopping. Whatever the pace I hit, would be what it was, but I was determined to not stop. 

September 3rd came and I was ready as I was going to be. I laid out all of my gear the night before like a proper race and psyched myself up mentally. 

These are a few of my favorite things... 

I set out for my 5K, determined. Yes, I was slow, but I was steady. I had a familiar route around my immediate neighborhood that was mostly flat. And you know what, I did it. I ran my complete 5K with no stopping. And a bit more importantly, I ran it with no pain. I mean at least in my knee. Which I kept reminding myself was a pretty big accomplishment for being 12 weeks out of pretty major knee surgery. I'm glad that I was able to celebrate this milestone with an awesome race. When my packet with my bling and SWAG arrive, I will forever have a memento of the time I ran a 5K 12 weeks post-surgery. And the race experience itself was great for a Virtual, they sent lots of messages and kept runners excited about the event throughout. 

And while I have already done my race, if you are interested in running the America Runs Virtual 5K also to take advantage of the awesome SWAG, to donate to local Covid 19 charities and/or to celebrate your own running milestone, you have until the end of September to do so. Register here - https://americaruns.com/

And stay tuned. I cannot wait to show you my SWAG. I got a notification yesterday that it is on it's way to me! 

"It'll Come Back"

So I've been doing that thing where I haven't posted much on the blog lately because, well, I don't like talking about things that I frankly don't like. And I don't like recovery much at all. But I figured that it could be therapeutic to give an update so here goes...

I was cleared to start running again by my PT officially on August 25th. This was earlier than I expected and was pleasantly surprised. When I arrived to my session that afternoon, I started with my regular warm up (8 minutes on the stationary bike and calf stretches) and was told I was going to do a few strength exercises and if they went well, we'd try running. My first thought was OMG OMG OMG! (my second was I should have worn a better bra 🤣). After a few successful rounds of Straight Leg Lifts and Squats, I was told to get on the treadmill. While no treadmill fan, I was all in.

My PT started it up and had his finger on the Speed Up arrow and told me to say stop if I needed it. I think we all know I did not say stop. I was going to do this if it killed me. It felt bad, but not in a pain bad kind a way, in a I have forgotten how to run kind of way. I was awkward, I was stomping, I was basically a disaster. So much so, another PT came over for the following conversation:

Other PT: You don't run on a treadmill do you?

Me: (huff puff): No, I hate treadmills

My PT: You're bad at it

Other PT: Really bad at it. 

Me: Gee thanks, guys. Way to encourage me (huff puff)

Other PT: Seriously, you're super awkward at this. You're stomping. And you're too close. And you need to lengthen your stride. And bend your left knee more. But straighten your right leg more. And do you know, just do everything different. 

My PT: Yeah, maybe just stop. We can go outside instead. Do you wanna try outside?

Me: Yes! YES!!!! Just stop describing me, okay?

*Disclaimer, I really like the PTs. Super nice guys, but yeah, they're pretty causal and honest about everything. They also talk about ice cream EVERY.SINGLE.SESSION without fail.

I'd like to say that outside went better, which, I guess it did, but still, trying to run for the first time felt off. I left like I had totally forgotten how to run. It felt wrong. I was super discouraged. After running around in circles and making adjustments (bend more, bend less...) I had completed about a half a mile and was pretty disheartened. But I was running again. And my PT said to me - It'll come back. 

I was told to not run again that day, but go out and keep trying as I felt comfortable. No limits, just stop if it bothers you and keep trying. And it'll come back.

So the next day, after work, I went out for a run. It was AWFUL. It still felt wrong. I was SLOOOOOOOOW. I ran out of steam almost immediately. I had no endurance. I was not acclimatized to the 90+degrees out. I was frustrated at my inability to do something that used to come so easy to me. I felt defeated. 

Right after my first run. I'm smiling, but I don't mean it

When asked by my friends and family how it went, I told them and their reply was pretty much the same across the board - It'll come back. 

I took a day off. I went out again on Friday. It sucked again. It'll come back I was told again. 

On Saturday, I went to the track to test out running a mile. I only had to concentrate on forward, no terrain, no hills, no traffic, just forward. It still felt so awkward, but a little bit better. I managed to log a 11:13 pace mile. And it almost killed me to do it. To put that into perspective, the previous mile at that track was 7:32 pace. And that was about a month before my surgery when my knee was in pretty rough shape. I think my best mile on that track was just a bit under 7. It'll come back. 

I kept going out. Not being stupid or anything, not pushing too hard, but doing what I could to increase my miles and my endurance. I had high hopes that all the walking I had done would have made a difference, and maybe it did, but it didn't feel like it. 

I ran a Virtual 5K on Thursday, Sept. 3rd. My goal was to run it without stopping, which, thankfully I did. But my pace, my pace was crazy slow. My average pace was 12:40 per mile. The week before my surgery,  had run a Virtual 5K at an average 8:26 per mile pace. Yikes. 

And all along, everyone I know has asked me over and over again - How is the running going. Frustrating, I usually say. It'll come back is almost always the reply. I've grown to hate that reply. 

But you know what I've figured out in the last 3 weeks of struggling and pushing and being frustrated. No, no it won't come back. Not in the simple sense at least. I'll bring it back, kicking and screaming. I will start over pretty much from scratch and drag myself back. See the problem isn't that I am just learning how to run with a new, reformed knee. With the 4 weeks of immobility and 6 weeks of brace/crutches, I virtually lost every bit of muscle in my left quad. My leg feels hollow. The muscle cannot support my weight at times. That's not something that just comes back. It's something I have to build back. And it's frustrating. And it hurts. And I hate it. But I'll do it. Because this is important to me. And I want it very badly. 

So right now, I'm super frustrated. I'm angry at not being able to do the things I used to and feel like I should be able to. I'm mad at my body for now doing what I want it to. And I no longer love running like I used to. But, it'll come back. 

Because this is tough, but I'm tougher. 

America Runs 5K, and I Plan to Run Too

I received entry into the America Runs Virtual 5K as a part of being a BibRave Pro. Check out BibRave.com to read and write race reviews. 

It's official! I have a Comeback Goal Race on the books. I am officially registered for the Inaugural America Runs Virtual 5K! My plan (as of right now) is to run my race on September 3rd, exactly 12 weeks after my knee surgery. Squeee!

This is going to be a really cool virtual race that you are gonna want to join me for.

Runners have from between now and September 30th to run their 5K. After you run it, log your results to add your name on the Leaderboard and download a personalized Finisher’s Certificate. You can also upload any photos and add overlays to download as a keepsake. 

And let me tell you about the swag. I have found over the years that EnMotive races have some of the best gear there is (hello, Hot Chocolate and DC Wonder Woman Run Series). I am oohing and ahhing over this amazing swag package. 

• Finisher Medal
• Ultra-soft T-Shirt
• Distressed Trucker Hat
• Insulated Stainless Steel Water Bottle
• Products and Coupons from some of your favorite running brands and future events

Swag packages will begin shipping on August 17th.

Another really cool thing is that the folks at the America Runs Virtual 5K have partnered up with the Gannett Foundation to donate to local COVID-19 recovery funds with a goal raising $1 Million in donations. The Gannett Foundation will disperse 100% of all money raised and donated to COVID-19 recovery state funds. So not only will your registration fee go towards some pretty great swag, but also a portion will be going to make a pretty big difference in the fight against COVID-19. When your register, you choose your state so your money stays local.

The race has already started, so you can go ahead an register and run your 5K right away. Register here - https://americaruns.com/

As for me, I will still have to wait a bit longer, until I get the go ahead to start running again. I am just over halfway through my anticipated 12 week recovery period, so in just a few short weeks, I will (hopefully) be posting my time and seeing my name up on the leaderboard. I cannot wait! 

Woooooooooah, I'm Halfway There (I Hope)

As I mentioned in my last blog post, I am firmly in what I consider Phase 2, the actual recovery phase of my Knee Surgery Recovery, and let me tell you, it is amazing. Okay, to be fully and 100% honest, I still have some bad days, but they are not as bad and it is more like bad moments than whole bad days. It's funny how quickly my brain can flip back and forth from "I am kicking lots of ass, recovering like a champion" to "This is taking forever, what if I'm never right again." Trying to look at the big picture though. 

But I digress. Originally, my othro doctor said that he anticipated that it would be 12 weeks before I could run again. Well, today is officially 6 weeks from my surgery, which means I SHOULD be halfway there. And I've not gotten any indication of the timeline changing so, fingers crossed that I am actually Halfway There! 

So where do I stand at the Halfway Point? I'm getting there. I started PT on July 13th and have had 3 sessions with my 4th scheduled today. I am going to IVY Rehab in Rock Hill, SC and really like the place. The 2 doctors that I have seen are both really nice and funny which makes for fun sessions. They operate in a big room and bounce back and forth between a handful of patients and during sessions we all get kinda talking about stuff (Covid disclaimer, all staff and patients are wearing masks and everything touched is sanitized constantly). Inevitably the group conversation at some point turns to ice cream. I've been 3 times so far, and all 3 times we've had extended ice cream talks during my hour and a half long sessions. 

Here's the basic run down of what I do during PT. 

My first session, I was still using a single crutch. After filling out all of the obligatory paperwork, Dr. Bob did a complete evaluation of my knee and mobility. I had lost a TON of range of motion. I was missing about 5 degrees on my straight extension and I could only bend to 85 degrees. I had also lost a lot of muscle composition in my quad and calf muscles due to being locked in the brace and non-weight bearing. We talked about my goals for that week -Getting off crutches and regaining full straight extension, and he gave me several exercises that I would do at home on my own, and took me through each one. 7 in total. 3 were range of motion based (front, side and rear), 1 was quad focused, 1 hamstring, 1 calf, and one extension focused. That last one is my favorite. Seriously, you just lay there with your legs dangling off the table. Or as I call it, the nap time exercise. 

BEST EXERCISE EVER!

The first session finished up with Dr. Bob stretching my leg for me in a variety of painful ways. Then he busted out the HyperVolt. Y'all that thing HURTS but in a good way (eventually). See for that first visit, honestly my calf was hurting more than my knee since I had just started walking again 3 days previous and it was NOT used to being used. I managed to make it through the HyperVolt extension without crying on the outside, but it was close. I swear every time I flinched, he'd do it harder there. I think he was actually trying to make me cry, but I did not give him the satisfaction.

So a cool thing that they have at IVY is that use an app to assign your at-home PT work. It is really cool actually. It is called MediBridge Go and when you are set up, your exercises are on it and you can follow along with videos for reference and timing cues. 

The next session, was 2 days later. I was still on a single crutch, but I left it in the car and hobbled into the session. They started me out on a stationary bike. I was told that I probably wouldn't be able to peddle all the way around but to go until I couldn't any longer and then go the opposite direction until I couldn't and repeat. And sure enough, I couldn't do a full rotation, Whenever I got close to the limit of my rotation, it was really kinda scary as I feared that I'd get to a point where I couldn't stop and I'd go all the way around anyway. The doctor said that is how most people do their first full rotation. I was pretty conservative because of that. The rest of the session was similar to the first with me doing the exercises same as last time, but he added in a few more - calf raises and squats. They also pulled out the TENS Unit to electrocute my quad for 10 minutes, another hurts so good portion of PT. 

My last walk with the crutch, and I even
just carried it some!

The HyperVolt session was less painful due to the fact that my muscles were already starting to strengthen due to use and also going on several walks. I was basically given free reign to walk as much as I wanted, so I have been. My first week of mobility I put in 8.5 walking miles. I plan to increase this every week. I'm not graceful by any stretch of the imagination, and I am slow, and also it HURTS like mad, but I am still getting out there an putting in the miles. I know it will help me get to a place where I can start running again quicker if I keep it up. And I did talk to the doctor about the knowing the difference between pain that just sucks and that I can just push through and pain that is doing actual damage to my recovery. Basically he said also long as I am not trying to run (😢) or jump, or if I don't suffer a fall, I won't cause any damage to my "new" knee. My biggest fear is that I will go through all of this and not be any better in the end. Dr. Bob, however feels that when all is said and done, my knee will feel so good that I'll want to get the other one done too. I am not convinced of this. By session's end, I had picked up some degrees in my straight extension (still not fully straight) and could bend to 90 degrees. Progress. After my session, I left my crutch in the car, and I've never used it again! 

Week 2 PT started on Tuesday where basically, it was more of the same. BUT, this time, I could do a full rotation on the stationary bike!! Much like walking, not graceful, fast or pain-free, but I still did it! I had more stretching added to my session and a few more exercises, mainly focusing on regaining quad strength to help patella tracking (this was a pre-surgery issue for me even). A few more exercises were added to my at-home assignments (mostly standing exercises). No TENS session, but more HyperVolt that was even less painful again. And for the big news - I had picked up another 20 HUGE Degrees of range. I could bend to 110 Degrees! Yay!! My goal had been to pick up 10 degrees this week and I blew that WAY out of the water!

I go for #4 later today. My insurance will pay for 15 sessions (Hard Max) and so far I think I am making pretty decent progress. Really hoping that I will get to try out the elliptical soon. So here's hoping that I am actually Halfway There, because I've got me some big goals to crush this Fall!

Just gonna just keep on walking until I can run!

Phase 2: Starting the Actual Recovery

I had my 4 week post-knee surgery evaluation this morning and I’m cleared to start working my way back to full range of motion and full weight bearing. The crutches will still be a part of my life for a few more days (I’m a bit shaky) but I’m ready to get this party restarted!!

Right now my range of motion is around 90°. I’ve still got some swelling, but the doctor said that he expected that. He started me taking a Glucosamine with Chondroitin supplement to further promote cartilage growth, but he said the joint is moving very fluidly which is a great sign.

I celebrated by taking a walk around my neighborhood shortly after I got home. It wasn't fast, and it wasn't far, but it was pretty awesome to be mobile again. By the time I got back to the house, I was pretty sore. My leg is not used to being used and it is going to take me a bit to get back into the swing of mobility. 

After icing my knee for awhile, I spent a good chunk of the middle part of the day doing chores around the house that I had not been able to do. It was super nice to be able to get up and do things instead of asking someone else. I'm sure this renewed excitement in being able to do chores will not last long, but I hope I can get some things done around the house that haven't happened in the past month before it does. The clutter is strong here with 3 family members never leaving the house! 

Later in the afternoon, I got the call from the PT place that I chose, one located about a half a mile from my house (so close that if I could walk better, I could walk there). I asked for their first available appointment. They had an opening on Monday at 4:30 pm! I cannot wait. Remind me I said that after the first day and I am in tears!

Overall, I am starting to form a renewed sense of optimism. I am finally feeling like I am getting over the hump of all of this. Most of all, I am ready to leave behind the "waiting to heal" phase and move into the actual recovery. And the knee brace, VERY EXCITED to leave the knee brace behind. In fact, I left it in the car, not even allowing it back into the house. It's fate has yet to be decided, but I'm thinking bonfire... 

 

Current Status: Broken but not Beaten, the Post Knee Surgery Update

I've been putting off making this post for awhile and I am not even sure why. Maybe I've been wallowing a bit in self pity, or maybe I'm just trying to pretend that it didn't happen. Or maybe it's that everything just seems so much harder these days and motivation has pretty much totally abandoned me. Whatever the reason, it has been almost 4 weeks since I had knee surgery and I've yet to make a blog post about it.

Over the course of this blog, I have several times mentioned that I have crap knees. They have been getting worse and worse the last six months. It had actually gotten to the point where it was in pain and limping a bit most times, running or not. And when I did run, inevitably, my knee would sort of collapse at some point, kind of like blowing a tire. I'd have to stop and limp it off a bit before I could start running again. I ran a Half Marathon in March and while I was able to pull a slight PR (30 seconds) I really struggled at a few places with my knee, slowing down around mile 7 after setting a pretty aggressive early pace with it giving flat out around mile 10.5 where I had to stop a moment and stretch it out before making the final push to the finish. Even with my knees taped and wearing a Body Helix knee compression sleeve. After that race, I decided it was time to get it checked out.

My donked up knees

A few orthopedic doctor visits later and after an X-Ray and MRI, it was determined that I needed surgery. Or rather 5. I was slated to have a Meniscus Repair, Lateral Release, Removal of 3 Bone Cysts, Plica Removal and Microfracture Drilling to repair/replace damaged cartilage. The Microfracture procedure was the most extensive and the one that would take the longest to recover from. Basically, it's where holes are drilled in the bone and bone marrow drained into the joint to combine with cartilage that has been roughed up a bit. This is to encourage the bone marrow to grow into new cartilage. But, in order for that to happen, it requires 4 weeks of not weight bearing and to wear a locking brace. The doctor said that he anticipates that I will have to take a total of 12 weeks off from running and Burn.

To say the least, I was completely gutted. But, trying to look a bit on the bright side, at least it was happening during a time where races and group runs were basically non-existent. If I had to do it, this was probably the best time to. 

The surgery was on June 11th. Due to the Covid-19 situation, I had to go alone which was a bit scary, but the nurses were super kind and comforting. The surgery was out-patient and I was there for about 3 and a half hours total. I was given a sedative and wheeled into the operating room. My bed clicking into place was the last thing I remembered until I woke up to a very nice nurse trying to give me something to drink, my leg already bandaged and braced. 

It seemed pretty in and out and they were wheeling me out the door before my meds had really worn off, leaving me a bit confused. I know I talked to the doctor briefly after, but don't remember much of what was said, just got a prescription for pain meds, was told to remove the bandages on Monday (surgery was on a Thursday) and to go in for a follow up appointment in 10 days. 

My entire leg was wrapped up from ankle to upper thigh with a mass of bandages and already locked in my stylish brace (which is also ankle to upper thigh). That first day I could get around pretty well on my crutches though my cats steered pretty clear of me. Mostly right now I was just super tired, in and out of sleep on the couch most of the first day The drugs they gave me to put me to sleep were no joke and took a while to clear from my system. Felt like a mild hangover that won’t go completely away.

As far as pain, honestly I didn't feel too much. It was and sore, but not nearly as painful as I expected. Having the whole leg locked in place not super comfortable, but overall, not really much more pain than I’ve been feeling in my knee for the couple weeks prior to surgery. I never ended up taking any of the pain meds they prescribed, but did have an anti-inflammation med for the first 5 days and I've taken an aspirin each day since.

On the Monday morning after surgery, I finally called into the doctor because I was honestly a bit scared to change my bandages and still didn't know much about how the procedure actually went. I didn't want to wait 10 days to find out. Here's what I found out on that call - 

Bit of good news, bit of bad news. The good, the meniscus wasn't as damaged as originally suspected. In fact, he ended up not needing to repair it as it is anticipated that the having my leg immobilized for recovery from the other procedures will heal it on it's own. So yay!

Unfortunately, some of the other issues were found to be a bit worse once he got inside my knee. The lateral release and removal of the bone cysts were done no problem. The plica issues were much worse and he ended up removing 3 instead of just 1. The cartilage damage was also more extensive. He had to remove a section on the side of the patella and ended up doing the microfracture drilling in 3 separate places (including one place on the top of my femur) instead of just 1. Because of that, I will be unable to bear any weight on the leg for 4 weeks. So, less yay.

So much dang cotton!!

After the call, I went to work removing the bandages. Holy butts there was a ton of cotton under that bandage! No wonder I was so freaking hot. My left knee was HUGE with swelling compared to my right. I had 3 holes, two larger with stitches on top and 1 smaller on the left side. The two on top will leave scars. I was able to shower for the first time after, which was awesome, but still had to keep the brace locked at 0 degrees and use crutches to walk, bearing no weight. Sleeping in the brace was super uncomfortable and to be honest, I've not had a great night sleep since my surgery.

On June 22, I went back to the doctor for evaluation. Had the stitches removed and the doctor evaluated it, moving it around and so on. Knee was looking pretty good, in fact he expected it to be swollen much worse still. Still was not allowed to walk on it but I was given the go ahead to bend it to 70° when I sit. If that gets easy, I can go to 90° but no more than that. I wasn't given to go ahead for PT as I had been hoping since I was still unable to walk, but he gave me a few exercises I can do on my own. They have been a bit tough for me but I have mostly gotten so I can do them without much of a struggle. I haven't gotten to 90 degrees yet either, though I may try this week some. I go back in on Friday, July 10, which will be 4 weeks and 1 day post-surgery. Really hoping to be given the go ahead to walk again. I am a bit nervous, but ready to get actual recovery going. 

As far as my mental state, I am going to be totally honest now, it's not been great. Going from running 30 miles a week to not being able to even walk. I had bad days. Really bad days in fact. Like laying in bed crying days. I also had less bad days, but ones that still were hard to get through. This has only been made worse with the feelings of isolation and hopelessness from Covid-19 Pandemic  and other turmoil in the World and also being furloughed from my job for 3 weeks during this time as well. I know that everyone is going through troubles and uncertainties during this time, but the added loss of my mobility has been really rough on me. I've not had much to look forward to for awhile as my recovery is dragging on and races and events continue to be cancelled as the Pandemic in the US continues to drag on. I've been trying to be more positive in July, but it's been hard.

I've tried to make it outside a bit and have been enjoying spending mornings on my back patio having my coffee in the morning, which my 10 year old has been graciously making and carrying out there for me. It's been the best part of my day. I so miss being outside. 

Best part of my day

I've tried to go for a few short "crutches" - walks around the neighborhood on my crutches, with limited success. The first two times I went out, I got extremely light-headed and almost passed out. One of which was after only a quarter of a mile. I think it has to do with the brace cutting off circulation being so heavy and tight. I had talked to the PT specialist who fitted brace and she said that it was fitted properly, that I just needed to stay off it more. Boo. 

I've also had trouble trying to eat healthy during this time. It pretty hard to prepare fresh fresh fruits/veg. They don’t keep long and I can’t really go to the store. Any kind of prep work washing, peeling, chopping... crazy hard to do on crutches. I hate eating prepared foods but they’re so easy. I know that I have put on some weight with the lack of movement combined with not eating well, further dragging me down. I am going to seriously have to buckle down once I can walk again. 

So there it is. My long sad tale of my knee surgery. I go back on Friday for another reevaluation of my knee, and I am hoping this time I am given the go ahead to be able to walk and start PT. I am hoping that my next update will be a far happier one and I will be able to begin actively working at getting better both physically and mentally. I cannot wait to begin the road to recovery. I know it is going to be tough, but I am ready to start tacking goals again. I need that. 

Now that I have this initial massive post of the the way, I will hopefully be able to start posting more regularly again. Having some actual recovery to (hopefully) talk about will help to. Since I won't have much running to post about for awhile still, hopefully recovery posts and meeting some recovery goals will be forth coming.