Maybe a little progress again on flexion?
Physio with Ben
Flexion measured at 98 degrees.
Showed him how my knee is catching when I try to walk normally. He tried to release tight muscles in my calf. When I would try walking again, I would relax into it better and walk more naturally, then it would catch even a little stronger.
He also gave me two glute exercises to add to my routine, can do in either order:
Lay on stomach, bend knee but keep relaxed, contract glute to raise leg slightly and hold. Hold for 2 sec, 3x10
On hands and knees, extend leg but don’t arch back and don’t twist. 10 sec hold, 3 sets of 3-4 reps.
Try to walk normal and move upper body, swing arms opposite.
Roll calf on lacrosse ball.
Can try walking up stairs with either leg but don’t try down yet because it is like a one-legged squat which doesn’t come until later.
3-week follow up visit with Dr. Heard:
The catching when I walk is not the meniscus. Thinks it is scarring. Hopes it will go away as I work through it. If not, can do a day scope procedure but doesn’t want to unless we need to so wait and see how much we can improve this.
Okay to push through discomfort on flexion but not to the point of tears. We simply want progression, doesn’t need to be fast. We are only concerned if progress stops.
Keep aiming for flatter on extension so that back of knee presses against surface. Put foot on books etc.
Don’t need to elevate knee much anymore. Cooling is still beneficial. Can also still do at night but only part of night.
Can start on stationary bike, 15 minutes twice daily.
Can ride outdoors at 6 weeks. Hills on highway 1A are not a problem. Can be clipped in, even the road bike pedals (just unclip the right first). Allograft is strong enough. I think I’ll do eggbeater pedals instead because they release easily and have lots of float.
See the Dr again at 3 months.
Same plus the two glute exercises and then rolled calf on hockey ball.
Tomorrow we ride! Sort of :) maybe :) we will see how it goes and if I can get all the way around the rotation.