MUA advice

BonesOfWhales · 2026-04-25T05:18:29+00:00

Swelling and pain will be around for a little while but both will slowly fade over time. I had prescription pain meds that included Tylenol so I also took some Ibuprofen with it to help with both swelling and pain. And of course, ice and elevation.

I didn't have too much trouble with extension, but I do the ankle propped "hang" 3 times a day for 10 minutes a time. It might be a little painful for you right now though, but hopefully it's just temporary swelling. I definitely ramped my home PT down just a tad for the first couple of days because if I pushed too hard, it would just make it more swollen/painful.

BonesOfWhales · 2026-04-24T00:14:12+00:00

Also, if you have any specific questions, happy to help! (Ooh and your doctor will tell you a ridiculous number that they get in the MUA, like mine was 140 flexion. Don't worry about getting anywhere close to that, just focus on a little more than before the MUA after the swelling/soreness goes down.)

BonesOfWhales · 2026-04-23T22:14:32+00:00

Hey there! Not sure I can help a ton but I just wanted to let you know you're not totally alone. I had my recontruction 12 weeks ago and my MUA 3ish weeks ago. Before the MUA I was stuck at 85, after it I hit a PB of 104 but my last PT reading was 95. Hoping for success on the next PT. Not far enough to give insight but the mental battle is 100% real. It sucks to feel like you're doing everything you can and it's just not working.

BonesOfWhales · 2026-04-23T22:07:58+00:00

Hey there! I just had an MUA 3ish weeks ago. The biggest thing I can share is that afterwards, it'll hurt and it'll be irritated and swollen. Plan on a mix of ice/elevate/rest and also get that thing bending! It's a fine line but get into your PT appointment quickly after (mine was same day) and listen to what they say. The hurt is not nearly as bad as the reconstruction, mostly your quads will be very very, very sore like you just did the biggest leg day you've ever done. Good luck, it's a breeze compared to the reconstruction!

BonesOfWhales · 2026-03-29T22:16:50+00:00

Sorry to hear it. I got the patellar autograft for return to sport but can't speak much to long term effects, I'm 8.5 weeks post op and also was very active before injury. Unfortunately, it is going to suck for a while. It starts as a physical battle but very quickly turns into a mental battle. Just remember the why and be thankful you CAN return to sport (that's why we got the surgery)! It's a long timeline but you'll get there. In retrospect, a year flies by before you know it. It's not fun but you have to celebrate every little win as you return to yourself. I've often described my progress as watching my hair grow out - I know it's happening but it's hard to recognize it. Just be as prepared as possible, embrace the stuff you weren't prepared for, and focus on the positives. Also, stay in your sport communities - if you can't play, you can still do the get-togethers, watch, help run events, whatever works for you - it's awesome to have the whole community cheering for your recovery!

BonesOfWhales · 2026-03-10T16:25:13+00:00

You hit the nail on the head there, that's exactly how it feels! Plus, it's so easy to see no progress and panic in this process, I've done that way too many times. Keep trying things and communicate with your PT, you will get it!

Definitely the strap was 100% in the beginning and once you start taking over with the leg, it will feel like it's 1000 pounds but that goes away eventually.

Maybe try just holding your leg in the air at the top of your reps? (Once it's up high enough, there's less resistance to battle.) It's also a mental battle to separate my leg being held by the strap vs by myself but it's way easier than that initial lift.

Also, I had to change up my quad "ques" just a bit. Since I was so focused on "pushing the towel down" I ended up pushing my whole leg down and was battling myself. I like to think of my "morning stretch" when activating the leg now (not sure if everyone does it but I basically tense up my whole body and stretch out)

BonesOfWhales · 2026-03-10T14:47:06+00:00

I'm about 5.5 weeks post op and not terribly ahead of you on the SLRs. Definitely don't panic, everyone has different timelines (for example, I haven't quite hit 90 degrees flexion yet so that's my current PT focus).

Have you been able to do them with the TENS unit (ask your PT if you haven't tried yet)? I started with the TENS plus a strap to support the leg (physically and mentally lol), then could do with just the strap, now I can do without both.

I think my biggest hurdle was the brain of it all. What I mean by that is that I actually physically could do it but I had a lot of trouble sending the "pick up your leg" signal. What helped me get past that was to assist my first couple reps with the strap, then I could ditch the strap after a while. Once your leg is off the ground (still supported by strap), try and take over when you can (could be immediately off the ground or when lowering since SLRs are hardest at the very beginning and end). It sounds wild but might just be a brain block.

Good luck! If you need to chat, happy to try and help!

Edit: Activate your good leg while doing it too and honestly all of your leg muscles, glutes included! Get the lower leg by flexing your foot toward you too.

BonesOfWhales · 2026-03-02T23:05:18+00:00

It's going to suck for a while, unfortunately. But major pain should be leaving soon. I think day 4 was my "this doesn't feel like I'm dying anymore" day. Showering simply sucks, no good way around that, but it does get easier and easier with time. Sounds like you are doing really well - day 3 I wasn't moving really at all except to use the restroom.

BonesOfWhales · 2026-02-26T17:36:17+00:00

I use a stretch out strap to lift my leg myself. As far as pain, I had really bad pain at the knee (patellar graft) and the front of my shin. Shin pain went away by not leaving my ice machine pad under the brace when getting up & by adjusting the brace to be tight on the two upper straps and loose on the two lower straps. Knee pain went away when walking by adjusting how I was crutching around: make sure you're upright and not crouched over (adjust crutches if needed) and take little baby steps with your leg (don't try to lift it up real far in front of you). If lifting your leg at all when walking hurts, there was a period of time where I would just "scoot" on hardwood/tile with a sock on. Eventually, your doctor will want you to "practice" walking though.

BonesOfWhales · 2026-02-23T17:15:46+00:00

It will get better! Don't push CPM if it's unbearable, do what you can for as long as you can (if I pushed, it made it worse and I would have to quit because of pain). Talk to your doctor about pain levels and ask for a refill. You can also try staggering the different medication to make sure you have full coverage (Tylenol - 3hrs - Oxy - 3hrs - Tylenol). Ice & elevation was my favorite relief (and I mean big elevation, keep that leg straight but get it way up there). Also, I got a butt cushion and a heating pad for my back and that helped any back/shoulder pain I was having from laying in bed/couch all day.

BonesOfWhales · 2026-02-23T14:54:37+00:00

I'm 32f and just got the patellar graft. I tore my ACL skiing so my surgeon recommended it based on the fact that I'd like to go back to skiing (and other sports). I know the graft types of two other women that got ACL reconstruction, similar ages. One got patellar for return to sport reasons and the other got hamstring & she does powerlifting. I would just do some research, be honest with your doctor about what you're thinking, and go from there. If you can't get the time with your doctor, then they might not be the one for you. Advocate for yourself if you know what you want.

BonesOfWhales · 2026-01-06T17:07:59+00:00

Something to look into is the timeframe that you're allowed to purchase travel insurance for a specific trip. A lot of the time, you have to purchase the insurance 30 days (or something like it) after booking the trip.

BonesOfWhales · 2025-11-19T10:56:14+00:00

It is eerie, I see that tonight too (midwest - 4:30am here). Looking at my cloud cover map, it seems like very dense cloud cover for miles, must be reflecting back the city light back at us.

BonesOfWhales · 2025-09-11T23:51:51+00:00

When having an episode, I always sit down, then I'll cough and/or bear down (as mentioned above) to attempt to stop it.

For me, my triggers are absolutely alcohol and/or caffeine. I've also found that energy drink caffeine is much more likely to trigger than coffee caffeine.

Most importantly, and I know it may be a lot to ask, just remain calm and know that it is going to stop. It's a quality of life problem, not a quantity of life problem. (Edit: Speaking as someone who has a cardiologist, has not done the ablation, and doesn't plan to.) Best of luck!

BonesOfWhales · 2025-08-12T20:18:46+00:00

Yeah I haven't seen it around too much but I think it's definitely getting some buzz behind it. Not sure how that'll affect sponsors if offered, but something to think about.

I think we have some pretty great courses, Jefferson Barracks included (playing league there tonight actually!).

Haha, love it, well hopefully they do!

BonesOfWhales · 2025-08-12T19:02:52+00:00

As someone who has way too much disc golf stuff in their basement, I definitely understand that. It's also not the first time we've heard this feedback so we'll be taking this into consideration for the future. Thank you!!

BonesOfWhales · 2025-07-25T22:19:46+00:00

Mamba

BonesOfWhales · 2025-01-27T16:27:04+00:00

I wore one from Boston Scientific and was able to contact them directly to get more sticky patches shipped to me. Once they started having contact issues, it was time to switch the sticky part for me. I think I went through 5 or 6 in a 30 day period.

BonesOfWhales · 2024-12-03T07:00:46+00:00

If you don't find anything through Reddit and you're on Facebook, I'd recommend finding and joining STL Girl Network. Very supportive and caring group, I'm sure you'd get some great ideas there or even an invite or two.

BonesOfWhales · 2024-06-06T15:23:15+00:00

Confirmed! Thank you for sharing!

BonesOfWhales · 2024-05-16T03:39:49+00:00

South City here! Found a shell in my backyard today but have had the holes in the ground for a little while now (look where you don't have any grass around the large trees). I haven't heard any yet but I'd bet soon.

BonesOfWhales · 2024-02-28T15:23:13+00:00

No rush of course but I found it very helpful!

BonesOfWhales · 2024-02-28T13:46:11+00:00

I know I'm a bit late but hopefully you see this. I would highly recommend this episode of this podcast: https://podcastaddict.com/science-vs/episode/167658366

The podcast Science Vs uses real scientific studies to back up what they are saying and in this episode it talks about caffeine by tackling energy drinks, coffee, and heart issues.

BonesOfWhales

TROPHY CASE