It is now nine days post knee arthroscopy. How is that knee doing and what is it feeling like?
It certainly still gets sore if I do too much. We walked a bit further yesterday (on road and more hills!) and as I got near to ‘you have done too much’… it felt ‘unstable’… that was the only way I could describe it?! So I backed off and rested it a bit. Later than day we did a bit more flat walking and it was ok. Loading my knee and stairs are still slow, but that is to be expected. The stitches are dissolving and wounds heeling.
I have stopped the original exercises that I was given and doing all my exercises upright now.
Beyond walking, I am not ready to involve exercises with stepping just yet, so they are to be closed chain with my left foot fixed on the ground.
Knee is not too keen in sagittal plane (SP) (knee bend) loading, but I can load my left hip into rotation and SP. I can also load my hip into the frontal plane …. but interestingly, my knee feels ok with this too. Using the Gray Institute’s 27 different foot positions, I am positioning my feet to add small ‘loading’ to my hip and knee with my foot on the ground. The knee is less keen to work with my left leg behind me…. and easier with my leg in front. It is also easier if my left foot is turned in a little, which asks more from my butt/gluts.
Short hand notes say ‘left leg forward’ is called LXX and with your left leg forward, but a wider stance is called LWX.
So in LXX and LWX, I am fixing my knee at about 20º and using ‘top-down’ trunk movement, I am loading my hips and trunk with various hand reaches. I am also doing some of these with a straight knee and allowing it to bend to a max of 20º. I am making sure that these are NOT painful and I am able to achieve them, so that my brain does not perceive these movements as a threat. These exercises are proprioceptively great too!
I am doing a few sets 3-4 times a day. I am also using the TRX as before keep my upper body conditioned. It is funny to see how easily I forget to do them and so I have set reminders on my phone and have also used the “wallpaper’ screen on my phone, so that each time I look at my phone it says ‘do your exercises!!)
I will let you know how these go.