Updated 10 Feb 2015
Day 18: 10.02
Feel reasonably ok. DOMS is clearing. But still hurting.
Day 17: 09.02
Lots of rolling. DOMS is still bad. Can’t walk properly
Day 16: 08.02
Extreme DOMS from legs to my arms. Feels like i’ve never worked out in my life. Possibly from teh inactivity the last 2 weeks and lots of sleeping.
Day 14: 07.02
First proper workout. Did the following:
- Good Mornings for the hamstrings.
- Leg extensions for the VMO – between 45-30 degrees. 5kg was a pain. Had no control whatsoever and had issues pushing the weight. Muscle was just twitching and spasming.
- Leg presses – with a moderate to light weight. It wasnt pretty
- Light chest presses and some bicep curls
Day 13: 06.02
Physio says that range of motion is almost full but with some tightness. Starting to work on VMO (that teardrop shaped muscle at the knee). Have no control or power. Used some pilates machine to work.
*Updated 4 Feb 2015
Day 11: 04.02
Removal of stitches. Doctor is please with progress. Was surprised I haven’t started exercising my lower body yet. he says he knows me and wouldn’t recommend it to others, but i heal quick and should already start with presses etc as long as there is no full flexion. 45-60deg max. Gotta love my doc. And because the swelling has gone down considerably and almost non-existent, he decided to do the “hyaluronic acid” now too.
Day 10: 03.02
Physio prefers that i go slow and not even start with cycling yet. ROM is at 125 degrees which is a lot better than he expected. Healing is quick as per my usual rate.
Day 7: 31.01
Knee is still slightly swollen. Not at quick as i ‘d like to to be – i guess i need to ice it more diligently. Range of motion probably at 75%
*updated 29 Jan 2015
Day 4: 28.01
07:00 Knee feels much better with more range of motion
16:00 first session of physio
Exercises given by physio to activate glutes and VMO. Didnt realise it but was told that my legs have obviously atrophied since the initial injury.
Day 2: 26.01
07:00 Knee swelling and limited range of motion
15:00 Drain excess fluid from behind the knee
Started doing exercises to try reactivate VMO
Day 0: 24.01
07:30 off to Surgery
14:00 discharged and walked out of hospital
Pre -op 23.01
MRI done. Torn medial meniscus confirmed