(Part 3) Top products from r/orangetheory

First off, super sorry to hear this! I tore mine (and the meniscus) skiing Feb. 2016 and while I’m back to running, am still not 100%. Here’s my suggestions:

1. Everyone has already said it but do the PT. I went three times a week for 10 months and it makes a world of difference. It hurts. The squats, the leg raises, moving it again - it all hurts but the sooner you push through that the better.
   
   
2. Make sure you have a great surgeon and physical therapist. If you happen to live in Houston, I can give you some recommendations but do your research ahead of time on these people!
   
   
3. Focus on the food, which you can control. I felt sorry for myself and had trouble moving around so did a lot of takeout and bad food. I put on ten pounds and lots of fat because of the muscle atrophy. My body still doesn’t look the same. I also felt like I couldn’t “work out” so did nothing outside of the PT exercises for two to three months. The reality is I could’ve been doing arm weights and abs to at least keep strength there plus the bike at my apartment. Light workouts are better than none.
   
   
4. Don’t rush into running. I was so focused on getting back into doing the miles I did previously that I never truly got my form back. As I increased mileage and joined OTF, this led to a serious case of tendonitis in my foot late last year because I was compensating for the knee. I ended up freezing my membership and putting on some weight. Take your time to do it right so you don’t injure something else.
   
   
5. My PT’S favorite phrase is that “every surgery is different”. I would find myself comparing my progress to others at PT and he’d have to point out that the type of graft we had was different, as was our age, and our daily routines, etc. Your progress will not look like other people’s.
   
   
6. My two favorite purchases were an ice compression sleeve and ice cup - I still use both and they were by far totally worth it:
   https://www.amazon.com/COMPRESSION-Knees-circumference-Adults-Bundled/dp/B0744R4VF6/ref=sr_1_19_a_it?ie=UTF8&qid=1520822621&sr=8-19&keywords=ice%2Bcompression%2Bknee%2Bwrap&th=1
   
   https://www.amazon.com/Cryo-Therapy-Inc-CryoCup-Single/dp/B004MNNLR0/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1520822688&sr=1-4&keywords=ice+Cup
   
   In hindsight I think I would’ve also gotten an ultrasound machine as those really helped with the pain.
   
   
7. If you care about scarring, make sure you’re religious with the vitamin E oil. I didn’t do too much of this as it seemed like my scars were fading on their own and weren’t super big (thank you quad graft!) I wish I’d done this more as they didn’t fade as much as I would have liked. They did stress not letting them burn in that first year or else you’ll never get them to fade. I use sunblock on them religiously.
   
   
8. Do your research on the type of graft you want. Your doctor will have a recommendation but you need to make sure you’re comfortable. The first doctor I went to was saying things that didn’t jive with what I’d read on the internet (like starting PT six weeks later when it should be started the next day if possible but definitely within the first week).
   
   It’s not the worst thing you can have happen to you but it does suck. Once you get past the first few weeks it gets better and I promise you’ll get back to your old self!

I didn’t do OTF during my last pregnancy but I did do a boot camp class with similar exercises all the way into the third trimester. A good friend that I was working out with is an athletic trainer that had experience with pregnant athletes. She helped me modify. During the second trimester, I started modifying anything that required laying on my stomach like Supermans and back extensions with bird dogs and y-raises. Around 20 weeks, I started modifying planks. When my belly got really big, I started doing ab exercises on a Bosu ball or wedge.
As far as running goes, I just listened to my body and walked when I needed to. Totally up to you but I would skip the all outs. I highly recommend investing in a belly support band to hold everything in place.
A couple books that also helped with modifications are The Pregnant Athlete and Exercising through Your Pregnancy

Would definitely recommend seeing a podiatrist. But I've generally heard good things about 1. Superfeet insoles and 2. Foot Rubz massage ball (https://www.amazon.com/Due-North-Massage-Plantar-Fasciitus/dp/B002QEY6NK/ref=sr_1_3_a_it?ie=UTF8&qid=1511988545&sr=8-3). I've heard that rolling your foot over a frozen water bottle works well, too. I've never had PF, but I've been with athletes/significant others who have. Hope you recover soon!

I like mine. Harbinger https://www.amazon.com/Harbinger-Non-Wristwrap-Weightlifting-Cushioned-Leather/dp/B00126K2MM/ref=sr_1_4?ie=UTF8&qid=1523993934&sr=8-4&keywords=harbinger+weight+lifting+gloves+womens

I like them for ease of getting off and on and they protect my hands.

I ruptured my achilles last year (before OTF) and I still get tightness in that area and my calves. Lots of stretching, a roller and good shoes make all the difference. These stretches using a theraband 1 - 2x per day help along with regular calf stretches: Stretches. I use this Roller. Sitting on the floor and moving your foot while you roll out the muscle helps a lot.

Another option to this is The Stick. It has been a lifesaver for me just cause foam rolling my calves is so hard.

Perform Better The Stick-Self Roller Massager 17" Travel Stick https://www.amazon.com/dp/B0028BSFIS/ref=cm_sw_r_cp_apa_i_l4HuDbE1Z16DF

If you get one, get a Mag Citrate (https://www.amazon.com/Foods-Magnesium-Citrate-200mg-Tablets/dp/B000BV1O26) is what I use and I take 2 at night. Night is best as it relaxes your muscles.

Copco 24oz cold tumbler. Fill with ice before class... fill with water as class is starting, refill at the switch (treads to floor or opposite) and you still have ice in it... light weight, fits in the cup holders, dishwasher safe... perfect all around!!!

https://www.amazon.com/Copco-Sierra-Tumbler-24-Ounce-Capacity/dp/B004O1ZNLM/ref=mp_s_a_1_4?crid=2FA5MJ70GZOFG&keywords=copco&qid=1556401981&s=gateway&sprefix=copco&sr=8-4

biochem whey protein

The vanilla is the best - I mix it with plain Quaker Oats and add 1/2 a banana and some raw crushed walnuts - it’s my favorite lunch ever

I have these and love them for weight floor and rowing
https://www.amazon.com/gp/product/B0018FS8KK/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

I found physical therapy to be the most incredible resource to dealing with some leg pain I experienced while first beginning my OTF journey. Listen to the pain. I highly recommend getting your shin splints checked out. PT gave me a way to measure the injury, plan for a recovery with exercises, and time with the therapist for massage/kneedling, etc. Get it checked out.


I found “the stick” to be a great tool to really massage out some tough areas in my legs. Feels great!


The Stick Original Body Stick Muscle Massager Designed for Individuals with Average Body Mass, 24 Inches, White/Blue (75560) https://www.amazon.com/dp/B000P7RSL2/ref=cm_sw_r_cp_api_i_fvKyCbBSNBA1P

I swear by powder dry shampoo. It absorbs moisture and sweat way better than an aerosol dry shampoo does, and feels less chemically. Baby powder also works fine, but can look a little dandruff-y if you don't give it enough time to absorb. Otherwise I search through pinterest for bun hairstyles on days when it's just not cooperating or I don't have time!
edit: I use [this power dry shampoo from amazon] (https://www.amazon.com/blowpro-Faux-Dry-Shampoo-1-7/dp/B002QI83XK/ref=pd_bap_rp_2/141-4619454-9388559?_encoding=UTF8&pd_rd_i=B002QI83XK&pd_rd_r=9d97cc2c-d4af-468c-a140-cb2b371611e4&pd_rd_w=Q1cXw&pd_rd_wg=TzNP0&pf_rd_p=3dad8606-079a-4e44-a2b6-9e295e1b470c&pf_rd_r=V7V5M11AFXHRAJAZ0G9N&psc=1&refRID=V7V5M11AFXHRAJAZ0G9N)
When I do wash and dry it in the morning before work, I use a blow dry accelerator spray which doubles in protecting your hair from heat damage. I like the biolage one, its a little pricier, but the tresemme one worked well too!

i have inserts and thick socks!
like this: https://www.amazon.com/gp/product/B0009MZV12/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

I have always had incredibly tight calves. I used to get cramps all the time, too. By far, one of the best things I've ever done is buy a slant board. Use it in the morning (after waking up and walking around for 5-10 minutes, not cold from bed) and in the evening. Stretch for a minimum of 30 seconds x 2, meaning get on the board for 30 seconds, get off 20 seconds, get back on for 30 seconds. Also try stretching your glutes out regularly as I find that when my glutes are sore and tight, my calves are correspondingly tight. Same with the quads. They're all connected, after all. https://www.amazon.com/gp/product/B001OY4ETE/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

This book is great for sugar detox. It's a 21 day plan that is hard but doable.
https://www.amazon.com/21-Day-Sugar-Detox-Cravings-Naturally/dp/1936608111

I use this to help out with my knees: https://www.amazon.com/gp/product/B000QRG970

Both knees have it, the right being worse than the left. Also have patellofemoral syndrome (aka jumpers knee).

Find that the knee brace linked helps provide tension for the tendons and keeps the pain to a minimum or non existent. I've tried a couple times without it just to see if as I've gotten lighter and stronger that my knees may not need it anymore, but I keep going back to them.

Personally I've found that having the above and below knee straps is key. The Cho Pat linked does get sweat soaked but is otherwise comfortable. I also tried the "Mueller Max Knee Strap" and while it doesn't have the sweat issue, it is not as comfortable.

I found this one on Amazon years ago. I've gone through a couple over time. They aren't amazing, incredible quality but they do they job. What I really like about them is the shoe compartment feature. I hate the idea of my shoes being on my clean clothes/towel/water bottle. It also has a several different pockets, which I think is key. And it's cheap.

https://www.amazon.com/gp/product/B0017H4F3S/

I use Isopure protein shakes after every workout. Zero carb.

https://www.amazon.com/Isopure-Protein-Powder-Vanilla-Packaging/dp/B000E95HP0

IT band injury lead to misalignment. Post PT, I wear this one to keep my patella in line when running.

https://www.amazon.com/Futuro-Sport-Adjustable-Moderate-Support/dp/B0057D80ES/ref=mp_s_a_1_4?keywords=futuro+knee+strap+adjustable&qid=1566145362&s=gateway&sprefix=futuro+knee+strap&sr=8-4

Just wanted to add https://www.amazon.com/gp/product/B000EH2I5O/ onto this (they make both thicker and thinner tubes). They're clear, and taste bitter. Even if cat isn't deterred by the bitterness they should still have trouble chewing through it.