Tuesday, April 08, 2014
I am happy to report that my knee is feeling better! Its about 75%, and that is making me feel good. I wore my large patella-femoral knee brace to work yesterday just to help prevent my knee from getting stuck in a bent leg position while sitting at my desk, and I made sure to get up every hour and walk around. When I got to work it hurt to walk up the stairs, but by the end of the day, the stairs were no problem! I went to the gym after work and did 45 minutes on the recumbent bike. I remembered that when I was in physical therapy, the recumbent bike was always recommended over the regular stationary bike. My knee felt weak for the first 15 minutes and I wasnt pushing my pace at all, but after 15 minutes my knee felt much better and the next half hour was completely fine. It was a little weak when I stopped and got up to walk around and stretched. When I got home I iced my knee and used my tens unit - the tens unit really helped force my VMO muscle to contract and I felt so much better afterwards. It just feels like my VMO muscle isnt engaging on its own unless I actively force it too, which obviously means the muscle is weak. So I am concentrating on strengthening it. My patella tendon is also a little bit inflamed, which isnt that surprising. For now, my knee is still tracking properly and I dont feel like its being pulled out of alignment either, which makes me feel like as long as I keep strengthening the VMO muscle (and other surrounding muscles) my knee should be ok! When I woke up this morning my knee was not hurting and I was able to walk up and down the stairs fine!
Last night I cooked a delicious chicken stir-fry with brown rice and it was wonderful! I generally hate cooking during the week, but lately I have been actually cooking some pretty yummy foods during the week nights, which is suprising for me! My stomach has been feeling really good again with my increased cooking/less eating out! My weight was up for a while, but looks to be on a down slide again, so that is good, too.
Tonight I have dance classes - tap and hip hop. I will probably wear my brace, and take it a bit easier. In my hip hop dance there is one part where we slide onto the floor, and I am going to avoid that tonight just to give my knee a little bit of a rest.
I *might* try a short, slow run tomorrow just to see how my knee does, if my knee is still feeling ok. If possible, I want to schedule my PT test for next Friday, but I need to make sure I can run painless, first!