Another 3 weeks on, and another physio appointment later.
The last 3 weeks i have not been in a regular exercise pattern as i have been helping mates with work, and also studying for some exams i am writing the end of next month. Maybe coupled with a bit of laziness, but the amount of exercise i am getting when i am up is quite substantial anyway.
My knee is a lot more stable now, and the sideways movement is not as painful as before. My leg is also a lot stronger too. I am easily able to lift my leg in all directions now. Sitting on a chair, i find it easy to lift my leg to straight out in front of me and hold it there for half a minute or more, whereas before i was battling to lift it at all.
I am really encouraged by how far i have advanced in the last month and a bit since my last physio visit, and i know that give it another 5 weeks or so and i will see another leap forward in strength and mobility.
My knee flexion is now at about 100 degrees, so that is good. It seems that as the quad muscle and hamstrings are strengthening, the range of motion is also coming back.
I am still not load bearing without crutches, but that is only because of the pain in the anterior part of my knee. The same place i have had pain all along. Around the head of the fibula.
Today at the physio, i asked her about this, and she told me to sit with both my legs straight out in front of me, lifted in the air, and to try point my toes as high as i can. To try pull my toes towards my shins to paint a picture.
This pulls the shin muscle and it runs all the way up the outside of the leg, past the head of the fibula.
Well at least it does on my good leg. Not quite on my left leg yet though. The muscle in my left leg is a lot bigger and stronger, but apparently the lack of muscle in this area is the reason that i am still getting knee pain here.
So i have been given exercises to strengthen this.
As mentioned, to try pull my toes upwards towards my shins using just the muscles, not with my elastic bands or anything else, and to hold it stretched in that position for a count of 10 or 15, until the muscle burns. Then to release, relax, and then repeat for a set of 15.
Another exercise i was given to strengthen the knee and get it ready for weight bearing, is to lie on my back and bend my knees so that my feet are flat on the floor as well, forming a 90 degree bend.
Then to push my hips upwards, off the floor, and to hold that position for a count of 10, then relax, and repeat 15 times.
When this becomes easier, to do the same exercise, but to cross my right (good) knee over my left knee, and lift the hips then, so that all the weight is now only on my left leg, and repeat as before.
This will strengthen the knee and also the quads.
I have also taken to riding an exercise bike now. It is good to get the knee going through its range of motion, and will help strengthen my quads and calf muscles as well.
So, back to the exercises for another 5 weeks or so, and we will see how i am feeling then.
Not too much longer now and i will be able to say goodbye to my crutches for good!
