Pre-pain activities

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Taking up on the therapist's request, I tried some activities that I used to do before the knee pain came and provide her feedback:

  • Tennis for 30 minutes: discomfort that graduated to slight pain when running. Completely gone at once stopped playing.
  • Walking exercise for 30 minutes: discomfort whenever required to moved to the right where there was some pressure on the knee. Completely gone at once stopped exercising.
  • Lunge pose, with right knee in front. Slight to moderate pain whenever left leg went back and reverted. The pain was also temporary, similar to the above two cases.
  • Reverse lunge, where the right leg goes back and then lowers down to the mat: discomfort for the 1st to 7th rep and then slight to moderate pain for the last 3 reps.

I also told her that I felt slight pain when I walked down escalator (the typical one where the step's height is taller than the usual stairs) where my right leg was behind. 

All the above, it seems, were due to tightness in the quad and hip: once they were stretched, the discomfort and pain were much less. Hence, a new routine to stretch these was added.

As for the physio exercises, the good news was that 6(e) caused no pain throughtout the 10 reps, just slight discomfort that I noticed only simply because I compared the feeling to that of the left knee i.e. can be ignored. As a result, the number of sets for 6(a) to (e) was reduced to 2 sets.

So the complete set of physio exercises are as follows:

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. (a) Stretch right 4 small toes against wall for 10s. Then press those toes against the wall for 5s. 10x. Repeat with only the last two small toes. (b) 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. (c) 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. (d) Lean against wall. Lower thighs restrained with elastic band. Straighten legs as far away as possible. Flex feet as much as possible, curl toes, pulse outward and slightly upward 5x. 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) 1 more time i.e. total 2 sets.
6. Quad & hip stretch: right knee on block (elevated), left foot in front with knee bent at 90 degree. Body straight, engage core. Left knee bent further until can feel the stretch. 5 breath. Repeat 4 more times i.e. 5 reps. Switch legs. Need to add more reps if exercise no. 7 still causes pain.
7. 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
8. Stretches

Once a day massage side-top of right quads.

Comments

William said…
Any tools for the massage?
October 3, 2022 at 12:32 PM
Jaded Jeremy said…
William,
Knuckles. Tried using a rolling pin but not as effective on the side of the leg.
October 3, 2022 at 12:52 PM
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