Once a week

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Good news: I've made sufficient progress in my knee recovery such that physiotherapy session is now down to once a week, from 3x every 2 weeks. Certain movements elicit no pain at all. Walking the stairs cause hardly any pain.

Since the last regime, there were additional two exercises at the next session and deletion of one. This was followed by replacement of two exercises and additional of an exercise.

The full workout:

1. Stretches
2. Lie on mat. Heels on gym ball, legs bent 60 degree. Lift butt to maximum. Straighten right leg, then heel back on ball. Do the same for left leg. 10x3
3. Lie on mat. Heels on gym ball, legs straighten. Lift butt up while rolling ball closer. Lower down while rolling ball away. 10x3
4. Sit on chair. Slowly stand using only the right leg. Slowly sit back down. 10x1
5. Stand on mat. Ankle weight on right leg. Bend right leg, heel towards butt. At furthest point push a little harder and then lower back down. 10x3
6. Sit at edge of chair. Ankle weight on right leg. Right leg over left, straighten diagonally. Reverse. Straighten to the back diagonally. 10x3
7. (a) Elastic band above knees. Stand on chair, right leg hanging over the edge. Drop right leg a little. Push left hip sideway to right. 10 reps. Repeat with left leg. (b) Elastic band above knees. Butt back. Bend right leg back. Lift right leg sideway such that butt is working. Make sure hips face forward. Pulse 10x. Repeat with left leg. (c) Lean against wall. Lower thighs restrained with elastic band. Heels elevated on, say, rolled thick towel. Straighten legs as far away as possible. Flex feet as much as possible, pulse 5 times upward and relax. 10 reps. Weight the feet if needed (d) Lean against wall. Ankles restrained with elastic band. Heels elevated on, say, rolled thick towel. Straighten legs as far away as possible. Flex feet as much as possible, moved outward and slightly upward and back to centre. 10 reps (e) Wear shoes. Step right leg on chair. Step left leg up to be next to right leg. Reverse. 10 reps. Switch leg. Repeat this sequence (a)-(e) 2 more times i.e. total 3 sets.
9. Wear shoes. Make sure knees point towards second toes throughout exercise. Lower butt back. Tap left foot in front and then back x10. Repeat with other leg. 3 sets
10. Stretches

Once a day massage side-top of right quads

Comments

William said…
Glad to hear good progress on your knee
September 12, 2022 at 10:49 AM
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