More weights

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Before the next appointment with the physiotherapist, I had the opportunity to play an hour-long tennis with Ban and two of his ex-classmates, twice (a week apart). There was slight discomfort that became slight pain when running but it was ignorable. However, later, I experienced slight pain walking up and down stairs, which this persisted for more than a day. Therapist suggested that I stretched after tennis.

The knee was still creaky when doing reverse lunge but it was soft.

The arch pain was significantly better but still happened everyday, right at the start in the morning when I took my first few steps. It seems to get better over time but not sure whether it was due the exercises or not.

Incidentally, apparently I did exercise no. 9 incorrectly. I was trying hard not to let the big toe press onto the floor and so I decided to use a wall as stopper. Therapist said that that defeated the purpose of the exercise: to strengthen the small toes in relation to the dominant big toe. As a result, the bone just below the big toe became prominent. Ooops. So it was back to the unadjusted exercise but to help counter any possible pressing of the big toe, she suggested stretching the big toe thereafter.

To add intensity to the exercises, a 5kg weight was added to three exercises. Definitely feeling the difference!

As a note, nearly 7 months after the surgery, I can now say that overall that my knee is better than pre-surgery. There might be one or two things that are worse, however, they are inconsequential and there are many more things that are better. So, I would rate this surgery a success :)

The whole physio exercise regime is as follows:

1. Stretches
2. Lie on mat. Heels on gym ball, legs bent 60 degree. Hold 5kg weight on chest. 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. Hold 5kg weight on chest. 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. Hold chest close to chest. 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.
7. Set-up same as (6), with foot against wall. Engage core, push foot against wall to engage leg's back muscle. May need to move slightly forward so not to lean on the left leg. 10s per rep. 10 reps.
8. Sit on mat. Left leg folded in. Right leg stretches out to side. Right toes point up, turn right food inward as much as possible. Engage core, lean forward. Right foot pulse outward 10x. Reset. Repeat 9 more times ie total 10 reps.
9. Sit on chair. Use elastic band to hold the 4 small toes of right foot to provide resistance. Push down the toes (but not the big toe) against the band onto the floor. Hold for 5 counts and release. 10 reps. Stretch big toe a few times. 3 sets.
10. 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
11. Stretches

Once a day massage side-top of right quads for 3 min and roll quads for 5 min.
Calf stretch: hand hold ankle. Engage core. Leg pushes back.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.
7. Set-up same as (6), with foot against wall. Engage core, push foot against wall to engage leg's back muscle. May need to move slightly forward so not to lean on the left leg. 10s per rep. 10 reps.
8. Sit on mat. Left leg folded in. Right leg stretches out to side. Right toes point up, turn right food inward as much as possible. Engage core, lean forward. Right foot pulse outward 10x. Reset. Repeat 9 more times ie total 10 reps.
9. Sit on chair. Use elastic band to hold the 4 small toes of right foot to provide resistance. Push down the toes (but not the big toe) against the band onto the floor. Hold for 5 counts and release. 10x3.
10. 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
11. Stretches

Once a day massage side-top of right quads for 3 min and use a rolling pin to massage quads for 5 min.
Calf stretch: hand hold ankle. Engage core. Leg pushes back.

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