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    SDLEE514   18,810
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Orthopaedic visit and game plan

Friday, March 15, 2013

Back from a visit to the orthopaedics and I'm trying to stay positive. I've been frustrated taking it easy and resting since the weekend when my knees flared up. I've continued to have personal problems this week, but I'm beginning to realize what I put in my body really affects my mood and also not exercising is not good for my anxiety. Just more motivation to stay on track so I don't feel this way.

Anyways, the doctors visit wasn't what I was hoping, as in (shockingly) there's no miracle cure to fix my knees so I can keep up with my exercise and my life. He poked and prodded at my knee, confirmed that it seemed like a meniscus tear, which I already knew because the pain was exactly like my other knee on which I had the meniscus tearing. My options were basically physical therapy or get an MRI to confirm, which would pretty much inevitably mean another surgery (yes, he said I would "buying" another surgery).

So he prescribed physical therapy 3x a week for a month, and if it doesn't improve, go forward with the MRI. Considering I've had knee problems for about 9 years now I don't anticipate physical therapy improving things that much, but, I can only go in with an open mind. However, that also means I simply don't have time to exercise on the days I'll be going to PT. I HAVE to start doing something on the other days. And I HAVE to be good about eating. Simple as that. I really struggle with hunger when I stay on the 1200 calorie end but if I'm not working out I have to be that low to make progress.

And so, my plan for the next month or so while I'm in physical therapy is to stick to a ST based exercise plan and don't do anything high impact/cardio unless I'm given the go ahead. Here it goes:

1. Eat as cleanly as possible; "clean" for me will be try to limit processed foods (e.g., frozen meals with preservatives, crackers, artificial sweeteners, which are my biggest culprits) reduce extra sugar (from coffee, yogurts, giving in to my sweet tooth) and just generally getting most of my food from freggies and lean minimally processed proteins.

2. Stay on the lower end of my calorie range

3. Attend physical therapy 3x week

4. ST the other 3-4x a week, focusing on arms and abs, alternating the following workouts:
P90x Shoulders & Arms
P90x Chest, Shoulders, & Triceps
Bob Harper "beginner" Pure Strength upper body
Jackie Warner Pyramid ST
Jillian Michaels Killer Abs (1,2,3)
Butt Bible Upper 3
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Member Comments About This Blog Post:
SQUIRRELLYONE 3/19/2013 10:46AM

    Hopefully the physio will be able to help you! I have had amazing physios, so I have a great deal of faith in them :)

If you premake a batch of dinners in containers you'll have "clean" frozen dinners (soup, stew, even muffins and healthy cookies can be frozen!), which will take some of the pressure off eating clean :)

Luck and sympathy (knee pain sucks :()

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LOLATURTLE 3/16/2013 10:44AM

    Good luck with PT! Yes, the schedule takeover is a total pain, though. I just finished ~3.5 months for my hip, and it helped hugely, so I hope it's successful for you as well!

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ALL-IS-AMAZING 3/15/2013 10:01PM

    Sorry to hear the knee news was not good. It does look like you have a good plan in place. You can do it!

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SHMARA 3/15/2013 8:46PM

    I am sorry you are dealing with all of this. When it rains , it pours :(
I hope your plan of action works, and I hope PT comes through for you. emoticon

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IRP1114 3/15/2013 7:30PM

    Good luck with your knee! I do hope the PT helps. You are right. Diet is everything. Even with workouts. Diet is everything. I can easily still gain even while working out 7-8 hrs a week! Keeping it clean is key. You can do it girl! Have a great weekend ; )!

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ELISELOVE1 3/15/2013 4:39PM


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