Sarah’s ACL blog, week 2 – First Physio Session
First Physio session with Tom Williams at Activ8
I’ve known Tom Williams at Activ8 for years now, so I know how he ticks, and more to the point he knows how I do! I’ve been known to be a bit ‘gun ho!’ and have difficulty taking things slowly, so I recalled very clearly Tom’s approach to calming me down. Up until the operation he was of the attitude that I couldn’t break it any more so to batter myself in the gym building up my muscles, BUT once I’d had the operation, he told me to “do what I say; no more no less, to the letter you follow what I say!” This guy’s not just the best physiotherapist in town, he’s a psychological genius! He’s got me pooping myself that if I overdo it, I risk damaging the graft! I’m converted to the gospel according to St.Tom and I’m not straying from it! He also knows how desperate I am to get back on the water, so at the earliest opportunity, I want to be as strong as possible and not waste another day. What he says, goes.
Well, the ‘physio terrorist’ that he is, started working on breaking down the bruising! Blimey! Like deep tissue massage using a battering ram! “Gently gently, let’s be easy on you” is NOT something I’m ever going to hear in there, but sure enough within half an hour of initial brutality, I’d increased my knee bend range by 10%, and was walking properly following through with my heel. Something I couldn’t do before as my calf was so tight from all the falling bruising clogging it up! I’m now instructed to start working my hamstrings (eek!) and build up my quads again.
So armed with a routine of exercises, massage and icing to do four times daily, it’s up to me to kick start the discipline and get working hard.
Physio Solo
From my previous experiences in physio, this is the stage I need to get right; If I let the exercises lapse, then I’ll always make excuses to not do them, and then the weeks will drag on and progress will be lost, precious time that I can’t get back. So as dull and sad as it is, I made a timetable listing all the exercises, crossing them off every day, and shaming myself in seeing when I hadn’t done them! Disciplining myself is a constant battle, but I’m so impatient that I have to see this as the only option, there is nothing else, so just get on with it! And sure enough it will get easier, well not for a while as the exercises will get harder, so the goalposts are always moving, but at least they’re moving!
So far, I’m noticing best improvement in my hamstring curls. At Tom’s I just couldn’t make the initial lift, I was too scared to be honest, so he suggested I use my good leg to support the first stage then slowly build it up and practice whilst watching the TV. Well that’s massively improved, probably mostly due to the reassurance that I can do it! Fighting the body’s natural instinct to protect itself is half the battle. Once the muscles get stronger, they come out of ‘trauma mode’ and behave properly. So that’s where I’m trying to get to.
I’ve also had the help of Nikki massaging my leg and getting to those areas I can’t reach. It’s amazing how quickly it loosens up and how much more pressure can be applied once it gets going. But equally, it’s surprising how quickly it all stiffens up! First thing in the morning I have to take it really gently until it’s loosened up, concentrate on moving my ankle around to free up my calf muscle. I can’t really rest it for long at all or it seizes up again! So I’m continually wiggling my foot about!
Thankfully I’m not in my ‘oh so damn attractive’ compression sock anymore. My leg from the top of my knee down would throb without it, but thankfully that’s long passed.
I’m noticing every day that it’s getting stronger and my confidence is building. I’m not spinning on my good foot any more, but turning normally, I’m just not instinctively protecting my leg as much, but engaging the muscles a lot more and so my knee swelling has come right down. Still a long way to go, but all on track.
Staples out!
Well, no more staples! It’s been two weeks since the operation so out they came. I’ll spare you pics of them being removed, not for everyone’s eyes, but there you have it, the first milestone’s been reached. However, I’ve now got another plaster over it to protect it for a few days, so that’s stalled the bending progress a bit! Until physio with Tom tomorrow that is!
