As of Monday, my rehab schedule has now been bumped up from one session a day to two. Here's a peak at my routine.
9:00-1:00 --- Weight Lifting/Therapy Session
Every morning I arrive slightly before 9 at one of the buildings on Duke's campus to begin my rehab. The first thing I do is lift weights for about an hour before I do any work on my knee. I then have my knee massaged for 40 minutes, which is my favorite part by the way. Unfortunately, my least favorite part of the rehab follows right after and that's when the therapists try to bend it. Man, that really hurts.
The next step focuses on doing various exercises that will strengthen my knee and quad. I work on a quad-hamstring machine where you sit on a chair and your upper body is in a harness and they strap your leg up, which pushes up your quad and pulls back your hamstring. This gives you a lot of resistance. I'm doing that with my leg for about 20-25 minutes or so.
After that, I'm doing other exercises for my knee and quad such as leg presses, toe raises, lunges, different things to stretch my legs. One specific exercise features a huge rubber band, which is tied to a pole, and allows me to work on my knee's resistance as far as walking against it and pulling it.
After I'm finished with that, I'm working on the elliptical or stair master to get a cardio workout. This is usually the last part of my morning session workout before I break for lunch and have a cool down period, which involves icing my knee. I usually leave the building around 1 or so.
3:00-5:00 More Therapy/Agility Focus
The afternoon session involves another prolonged session of bending my knee as well focusing on a lot of agility exercises that will improve my foot speed.
With the two-a-days, I'm obviously a lot more tired. My rehab session before wasn't easy but I got into a routine where I could handle it. Now, two-a-days is like a 9-5 job. But as long as I'm making progress, that's all that matters.
Interesting read. Jay Williams' rehab is really picking up. He is certainly headed in the right direction. Good luck to him.