Microfracture surgery recovery and rehabilitation is more than just doing some exercises. There is no doubt that I am progressing well with my recovery from right knee microfracture surgery, but I am on a long hard journey. A journey that may be harder mentally than physically.
I’m now a little over 8 1/2 weeks post op. I started working toward weight bearing a little over 2 1/2 weeks ago. As soon as I got comfortable putting some weight on my leg again (about three days after starting weight bearing again), I wanted to be recovered. There is so much progress right away that I was excited. I still am excited, but I’ve just had some of my first mental hurdles. There have been some little physical ones too, but they are a result of probably pushing myself too hard.
I added ankle weights to my routines. I added some time on my bicycle (via stationary trainer) to my routine. I added some other exercises like quarter squats, calf raises and some other stretches. A first, that all felt great; both mentally and physically.
I think I ramped up too fast though. I was adding weight to my ankle weights pretty fast. I was also adding minutes to the bicycle pretty fast. I was walking more evenly and using the crutches less.
At physical therapy, I head things like, “wow, you are tight today.” I also started to feel some soreness and pain.
I’ve now backed off the weight and cut back on the bicycle time. I feel a lot better. It has only been a couple of weeks since I started weight bearing again. I am still looking at months for recovery.
Both the doctor and the physical therapist have told me that their biggest concern for me is that I try to do too much too soon. Recovery is a long road and I have seen some great progress. Now I just need to make sure I don’t hurt myself worse (tendinitis would be very bad right now).
I need to try and be happy with my progress, realize that it will take time to rebuild muscles and mentally be ready for a marathon, not a sprint.
Congratulations on the month!
Based on what my Dr. told me, any biking type exercise at this point should be for flexibility with no resistance. So, make sure what you are doing is ok.
As for the device you are talking about, yes I have an OPINION, and just and opinion. It is the same as the exercise bikes you see at gyms and hotels. Be careful with it.
It is probably ok for just practicing the range of motion, but don’t build up muscle with it or bank on it for training. It will not be set up like your bike and could invite other injuries. It is fairly common knowledge that exercise bikes can cause knee problems. That is why it is better to set up your bike on a trainer.
I did a lot of heel slides with my heel on a towel that sat on wood or linoleum to keep up flexibility. Ask you physical therapist.
I think your theory is good, but after my last couple of weeks, I think it would be an easy way to do too much and cause bad pain.
So, with that, I am not a qualified person to tell you what to do. I would just be careful. It may turn out to be a great way to have a portable CPM machine.
Hi. I do read your blog (have written before) since i am now a month out of microfracture. I have started time on my stationary bike (have a trainer that converted my bike to stationary) but I have to travel to a new location for a few weeks. Just curious (since you are a biker) if you know anything about those machines that are just “pedals”. I was hoping to buy one and have it sent to where i am staying since i need to get on a bike everyday and move my knee. They are, of course, cheaper than an upright stationary bike. Do you have any idea what i am talking about? Here is an example:
just curious if you think this will be helpful? I think my main goal as I continue NO weight bearing is that I get motion/ flexibility in my knee. I wont put any weight on it for another month. any feedback is appreciated!