Work Out Regime Begins! Knee Rehab and 5k Training


 So I’m 14 weeks post injury, if you missed my excitement from this Summer I dislocated my patella (kneecap) during a Zumba class. I’m sitting here this morning, in a super quiet house and pondering about where I’ve come since my injury happened.

14 weeks out and I completed Physical therapy last week. So 13 weeks of physical therapy, took 12 weeks to get my complete range of motion back in my knee and this week I’ve started the transition into the gym to work on my rehab.

Work Out Regime Begins! Knee Rehab and 5k Training

Knee injuries are no joke! While 99.9% of my pain is gone, I still can’t cross my legs completely, I’m very limited with what I can do at the gym, my endurance level went down the crapper during recovery and it takes me 25 minutes to walk a mile.

I know I should be happy about my progress and believe me that I am. I will just be glad when my recovery is 100% complete and my life can go back to normal.

So now that my physical therapy is complete, I have a workout regime for my legs that is pretty intense. I have to keep my muscles strong in my leg so this doesn’t happen again. Did you know that I have a 40% chance of a re dislocation? Lord knows I don’t want to go through that again. Good news is that my legs and butt are going to be super strong! That’s good news right?

Work Out Regime Begins! Knee Rehab and 5k Training

Leg Workout Regime

So every day there are several exercises that I’m working on. Yes, every day!

  • 30 Squats
  • 40 Walking Lunges
  • 20 Leg Lifts (with a resistance band) on each leg to the front and 20 to the back
  • 5-10 Lateral Walks
  • 1 Legged Squats – 15 on each side

This past week, I signed up with a personal trainer. Mainly she will be teaching me more strength training exercises and showing me ways to do them without compromising the safety of my knee. 

Wednesday, I worked on arms and core. Mainly doing rows and bicep curls.. lots and lots of them in different variations. I’m sore. 

Work Out Regime Begins! Knee Rehab and 5k Training

Ice is my best friend and my kids are the biggest cheer leaders ever!

So good news is that my kids are learning a lot about becoming healthier, I’m getting an awesome work out at the gym and things are starting to get really exciting. I’ve been spending 4 days a week at the gym and planned to have my endurance up by the end of the month.

I’m signed up for my first 5k since the injury! We are doing the Monster Dash 5k here in Kansas City, my kids are so excited to dress up in Halloween costumes. Can’t wait to show you what we picked out!

So that’s it for now. I’ve been sharing a lot of my fitness stuff on Instagram and Tumblr, please follow me there and we can motivate each other!


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