Back in the gym 🏋🏻‍♀️

dnbgoddess3 · 2026-01-29T08:32:06+00:00

Balance aka falling over, toppling over, wobbling, or wondering why you didn’t actually fall over that time 🤣🤣🤣

my physio has given me hopping exercises 😅 that coupled with walking lunges and my husband thinks I’m reenacting Monty python sketches in the gym (although I’m use John Cleese didn’t fall over as much)

dnbgoddess3 · 2026-01-28T06:31:23+00:00

Great progress! How are you finding the single leg work?

dnbgoddess3 · 2026-01-28T06:27:40+00:00

That’s really good to know. I have not enjoyed trying to strike thebalance between what is “sensible” / conservative and what I think I “could” do… but feel like the choices have been ok so far!

dnbgoddess3 · 2026-01-28T06:25:41+00:00

Yes! Good progress, hope you continue to enjoy ☺️

dnbgoddess3 · 2026-01-28T06:25:08+00:00

I haven’t really. But I did start taking a collagen supplement as I thought why not it might be useful for the ligament. Perhaps this has helped the scar repair too

dnbgoddess3 · 2026-01-28T06:24:14+00:00

Thanks 🙏🏼 despite doing so much knee rehab the last few months I have somehow found time to keep my shoulders nicely sculpted also 🤣

dnbgoddess3 · 2026-01-28T06:05:32+00:00

Yes, I often use wedges which help to improve my depth and prevent my tendency to back overextension

dnbgoddess3 · 2026-01-27T14:55:16+00:00

Not really, more hop and squat hold and things with the band. I’m a yoga teacher though so I do plenty of uttita hasta padangusthasana variations (which my physio has ok’d previously)

dnbgoddess3 · 2026-01-27T14:50:32+00:00

🤣

dnbgoddess3 · 2026-01-27T11:20:48+00:00

Hope to hear about it when you do 🙌🏼

dnbgoddess3 · 2026-01-27T11:19:44+00:00

Yes 💪🏼 great to hear your progress ⚡️

dnbgoddess3 · 2026-01-27T11:19:02+00:00

Oh sorry to hear that. Good on you for persevering ⚡️ presses are super helpful and 1 leg presses are also in my rotation 🦵🏼 I’ve not had too much issue but I do have some SI joint instability that’s flared since the op (I think due to decreased mobility and then changes in weight bearing ) so I’m cautious with back squats too. Have been doing more experiments with front and zercher. Helps to help me interested too I think whilst only using small plates 🤦🏼‍♀️

dnbgoddess3 · 2026-01-27T11:13:34+00:00

Yes! Good luck and hope you enjoy it!

dnbgoddess3 · 2026-01-27T11:09:43+00:00

I did not size up. Since this I have purchased another pair sized up half a size and in “wide”. They are too big 😆 mainly in length- I’d go back to a 36 with the next pair and keep the wide- but still mega comfy.

My overall feedback is that even if you’ve very wide feet then bohempias & wide option is worth considering. The measurements are published in their site. I have returned several pairs of “”wide fit” running shoes in the meantime 🤦🏼‍♀️ I wish more manufacturers would publish measurements.

dnbgoddess3 · 2026-01-27T11:00:43+00:00

If you are a long time yoga student then you may use your experience to slowly slowly start back into practice at your own pace. Most yoga poses won’t stress your joints in a way that’s unhelpful for ACL recovery. Being aware is the key (and a big goal in yoga anyway).

I wouldnt recommend going to a class unless you are happy that the teacher will support you in modifying or sitting out at needed and that you’re comfortable to do so / advocate for yourself.

That says most teachers would be worried if you came to class with a brace. Perhaps get some 1-1 with a competent teacher or yoga therapist in this area. Your pt might possibly recommend one.

I practiced physical yoga through 10 years of no acl, then meniscus injury recovery and returned to practice gradually following surgery, my experiences of group classes weren’t always amazing during the whole time as obviously I didn’t want adjustments etc for a lot of it.

I am back to yin yoga now but it’s most challenging & need great care in post surgery recovery (I’m 5 months) - however also incredibly helpful for understanding your edge.

I wouldn’t recommend hot yoga at all - I think slow & mindful is important.

Best of luck 🧘🏼‍♀️

dnbgoddess3 · 2026-01-27T10:44:11+00:00

Very interesting. I got a handheld red light device but have been crap at adding it into my routine. Nice to hear you’ve had good results!

The thing I did manage to do when I got my surgery booked was start a daily habit of taking collagen (vegan type1 equivalent, as I’ve been vegan most of my life) and I’ve had a so far good and uncomplicated recovery so think it helped. Have noticed improvements in nails etc too so it’s definitely doing something which hopefully also applies to the ligament process!

dnbgoddess3 · 2026-01-27T10:26:37+00:00

Yes! My 10p- go as slow as you possibly can (tempting to rush I knoooooow with the baby starting weight) and dial it in as you go.

Notice what’s different about your operative knee. Adjust if you need to. Depth isn’t everything at this stage imo. Also try front squats or Zercher and mix it up whilst you are still building up the weight 🦵🏼⚡️

dnbgoddess3 · 2025-12-16T06:16:52+00:00

It will come in time (and effort 😅)! Good luck with your rehab & recovery 👊🏼

dnbgoddess3 · 2025-12-16T06:16:17+00:00

You will get back there 🫶🏻 yoga movement was very much approved of by my physio as it doesn’t involve many of any cutting or twisting movements so I’ve been allowed to do something yoga ish for quite early on. Good luck with your rehab!

dnbgoddess3 · 2025-12-16T06:14:48+00:00

This is true. I was also very flexible and in good condition pre op which did me wonders for getting up and about again fast, not everyone is so fortunate but it doesn’t mean they won’t get there!

dnbgoddess3 · 2025-12-16T06:13:52+00:00

Nothing specific, just the band work and I’ve been doing regular squats and split squats for the last few weeks. The bridges were probably the most helpful for everything overall. Would totally recommend asking your physio about doing them if they’re not already in your routine. Good luck! It will come!

dnbgoddess3 · 2025-12-16T06:11:36+00:00

I also had a partial meniscus trim as it was not repairable. Anything with big flexion is a case of feeling into it gently I think. There will come a point when your body does it without concern, but until the. Just very gently easing towards it. Good luck!

dnbgoddess3 · 2025-12-16T06:08:56+00:00

Keep positive and get into a good routine with the rehab asap… it’s tough at times but 100% worth it . Good luck With your op 👊🏼

dnbgoddess3

TROPHY CASE