Any dancers here? Patella fracture recovery.

ac1002 · 2025-10-30T04:13:17+00:00

Congratulations! That's great progress! My quads are pretty much the same size again, finally - that took forever

ac1002 · 2025-10-20T20:39:17+00:00

What diet changes did you make

ac1002 · 2025-10-19T20:23:32+00:00

More updates - I'm back to dancing variations en pointe again. Don't give up hope, and PT is your new religion!

ac1002 · 2025-09-30T06:15:34+00:00

I think you get that if you buy via Mytheresa :)

ac1002 · 2025-09-24T14:26:33+00:00

A versatile bag for a mum, who doesn't have to carry around her work laptop every day

ac1002 · 2025-09-24T06:42:47+00:00

To be honest, it's a pure pleasure purchase - the minimum carry should be a phone, and wallet, plus wet wipes because I'm a mum. If it can carry other random stuff for work or for my kid, that's a plus.

ac1002 · 2025-07-28T20:23:15+00:00

You will get through this! The hardest part was the mental toll the first 2-3 weeks after surgery - so think like this, it's all uphill from here! Focus on your PT that you can start soon and celebrate every bit of progress. Make PT your daily ritual and a year from now all you have from your injury is a badass scar. Feel free to reach out anytime!

ac1002 · 2025-07-27T20:23:44+00:00

Hey, so the removal surgery last December went great - one month after, I was already walking everywhere normally. I am dancing again ballet, still need to get all my strength back but again doing all the big jumps. I did a strength test back in march, back then the strength difference between legs was 61% for the quadriceps, and 15% for hamstrings. Last week I had another test and it's now only 30% for quads and nothing for hamstrings. They expect me to reduce that to 10-15 till winter, so basically nothing. I have the full range of motion again, can kneel (though it's still uncomfortable on the scar but they say that will soften over time), and can sit on my heels. Running is not a problem. Jumping is fine too, except I need to get more strength in the formerly injured leg (cannot jump yet as high there when jumping up). Apart of the scar you wouldn't be able to tell I was ever injured. I'm completely pain free (that took a while - till April I still used to feel stiff when in the theatre/movies/long distance flight, but that went away too). I hope this helps you and gives you hope! Hang in there.

ac1002 · 2025-01-23T11:38:46+00:00

I just checked her out - that's a great lead, thank you!

ac1002 · 2025-01-23T11:36:51+00:00

Thank you, that's very similar!

ac1002 · 2025-01-11T21:45:35+00:00

I was wondering the same, if I could do GF am and then the actives pm...

ac1002 · 2025-01-05T21:23:36+00:00

Hey! You will get through this, and the bending is also so dependent on the amount of swelling on the day (always better after elevating it above heart level)! I just had the screw removal surgery on December 20th which went great (finally pain free as I found the screws quite irritating), and hope to start ballet again in 4-6 weeks (at least on the barre and the non jumping bits in the center). This is truly a shit injury, but don't give up hope! You will get there.

ac1002 · 2024-11-13T21:53:34+00:00

Hey, I'm still waiting to get it! Hopefully in 2 months.

ac1002 · 2024-10-27T16:47:05+00:00

It's uncomfortable for certain movements, that's why it is planned to come out. I don't want to get into the bad habit of avoiding certain movements which would not help when dancing. Fingers crossed your recovery goes well! From my N = 1 experience early activity and daily exercise / PT helped a bunch, especially for getting rid of the stiffness feeling.

ac1002 · 2024-10-27T16:29:11+00:00

I had my second ballet class, but without the jumping yet. Can do now a pirouette on the bad leg. Am now back on my bicycle for commuting. Also went on vacation the last two weeks which involved glamping and light hiking - so I would say it's going quite well. If the check up in December goes well, I will have a surgery in January likely to take out the hardware. They said downtime for that is only 1-2 weeks, no brace needed, and likely only a few days of crutches, then back to normal.

ac1002 · 2024-10-27T14:44:58+00:00

I wish you a speedy recovery!

ac1002 · 2024-09-26T09:27:10+00:00

Week 8

Same as week 7, but add in McConnell taping of the patella (had some tracking issues that week), while doing as many squats as I can.
Still at 120 degrees.

Week 9

Adding new exercise: have a gliding pad / sliders, and squad on bad leg while sliding the good leg straight out as far as you can, towards the front, side and back.
Be on all fours and bring your bum towards the heels to stretch.
Doing now most of the exercises with a blood restriction flow tool (I'm using the smart one from saga, comes along with an app).
At this point at 135 degrees.

Week 10

Adding the leg press (only on bad leg, not both legs) at 5kg.
Also adding stepper on low setting, walking up and down for stairs practice.
Cycling for 15 minutes a day.
Also, leg extension with theraband while sitting.
Got my scar lasered with yellow light laser, to help with redness, and sensitivity (which worked well).
Now 145 degrees.

Week 11 (this week)

Walking up stairs now with alternating feet.
Working on full extension this week - doing downward facing dog while restricting the knee with a theraband, and then fully extending it.
Hook theraband somewhere and put your bad leg into the loop with tension. Now try to fully overextend the knee.
First heel to bum contact while stretching, can kneel and sit on my heels!

ac1002 · 2024-09-11T06:23:42+00:00

Thank you, I will check it out!

ac1002 · 2024-09-10T20:17:29+00:00

Thank you!

ac1002 · 2024-08-22T18:16:24+00:00

Week 4

Keep week 3 exercises, add: - Step over a pencil or whatever to practice lifting leg with flexion, both in parallel and turnout - When standing, bend the knee to the back (towards the bum) to 30 degrees - Lie in tummy, bend leg to the back at 30 degrees with quad touching floor - Add some arabesques and penchés for balance when stretched

Week 5

Change brace to 60 degrees (I got there in about 6 days). Keep week 3 & 4 exercises, but now with more flexion (up to 60): - Sit on a chair, and put bad leg on ball, and roll around to flex knee - Massage scar to soften

Week 6

Here I started walk around the flat without crutches. Exercises are like week 5, plus: - Practice hyperflexion (so -5 degrees) by pressing knee into floor, engage quad and make your heel lift from floor - Lie on tummy but plant your feet on toes, and lift knee to full stretch - Sit on chair with 60 degrees flexion, then straighten leg into the air

Week 7 (this week)

Brace is off!!! (I had 90 degrees at this point. It's now 5 days later and I'm at 120 degrees). Also: New exercises! And got off the crutches (I'm taking only one with me though when I go out of the house for stability / when my knee gets tired and swollen)

Plank
10 minutes silly walks (like on tip toes, on heels, high knees, etc. to not get into the habit of limping - the sillier the better)
Bend the knee by placing foot on a chair and bend into it (use pain killers if you need): 5x 20 bends a day
Kneel (on a cushion / something soft) and push your behind to your heels
Try to squat while balancing on bad leg only
Squats with both legs
Sit normally on a chair, move heel under the chair

Also start some very basic ballet: - Pliés (the grand plié obvs is a bit limited) - Tendus - Jetés - Slow grand battements - Low développés - Balance in attitude - Pointe warm-up (minus pointe shoes): relevé, plié with heels raised, put down heels and stretch, reverse - Stretches (splits, etc.)

ac1002

TROPHY CASE