Post op- Week 4 summary

Post op- Week 4 summary


  • Consistent workouts
  • Massive limp is now a small limp
  • Impressed the physio with progress

Set- backs:

  • Diet has slipped a little
  • More movement= more walking= increased swelling
  • Ache and painful reoccurring twinge in left quad
  • Not been consistent with knee hang exercises, so full extension/hyper-extension was uncomfortable to achieve

Week 4 goals analysis

  • Stop being a FATTY (do circuits to maintain strength/fight flab)
  • Progress to 2 x 20min bike sessions a day
  • Start chin up challenge- 50 chin ups a day. To build beautiful lats

Green= achieved    Orange= Meh, kinda   Red= Not achieved

Goals for week 5

  • Push closer to full ROM (150 degree aim)
  • Manage swelling better

Exercises (3 times a day) (introduced by physio)

  • 20 x Knee flexion
  • 20 x quarter squats
  • 3 x 5min knee hangs
  • 20 x step ups (on stairs)
  • 20 min bike 

Icing regime: 20/30mins 3 x a day

Still progressing, much more slower than previous weeks. My ROM has improved yet again, as has the feeling of balance and stability (I’m ready to jack in that freakin’ brace..)

I walk around home with the damn brace on (don’t tell my surgeon!) but that thing inhibits me, maan. Sure it helps me feel a little more stable, but I can’t walk properly with it on, and it’s like my brain thinks I need to limp when I wear it purely because I’m wearing it. So my walking technique has improved a little too. 

All this walking has meant not so much of my time has been spent sitting down with my leg elevated. Which means I’m still battling with this damn swelling. It’s not that bad. And I guess it’s expected, but it’s annoying to have worse swelling now that I did in week 2.

 Anyway, here’s a ROM progress picture from week 1 to week 4.knee progress

Very happy with my flexion. I’m trying to do the whole lying-on-my-front-and-pulling-my-heel-to-my-butt thing as the next step up. I can pull it to 90 degrees just which is better than the last time I attempted it, moved about 1 degree and thought oh hell no..

Monday I was at the Physio. He was happy I could walk well enough to not need to crutches anymore (wahoo!) and he was happy that I’d still got at least 100 degree of flexion, and full extension. I told him I had been getting on with the exercises fine, and that I had started using the bike a little the week before. He was cool with that, as that was the next exercise he wanted to assign me. He said to build up to 20mins (something I’ve done once or twice already) as the movement of the bike is one of the best ways to move the liquid that’s causing the swelling in the knee, apparently. He said initially do it to get a good ROM, but to up the resistance when I felt necessary to help work on my depleting quads. The second new exercise was going up steps. One step at a time, bad foot first. Something I’d been doing to get up to my flat anyway. It’s boring as hell, but it feels weird as hell too. 20 of them 3 times a day at the moment, I’ll see how it goes. 


I’m due my 6 week consultation with the surgeon in another 2 weeks so he’s said to make an appointment after that. I asked him about getting back to training (he wasn’t aware of what BJJ is, but he’s treating is as a ‘contact sport’) and he’s said 9-12 months. I’m still taking that as 9-12 months before full out, 100% balls to the wall sparring. He says he’ll have me pivoting, turning and jumping by 12 weeks easily with the speed I’m recovering. So, I don’t think it’s too unrealistic for me to attempt some drills at 6 months, if all goes as planned..

Only negative is this weird shooting pain I’ve been getting on my outside quad of my bad leg. It comes on suddenly, sometimes for the first few pedals on the bike, sometimes for the first few bends in the flexion drills. It’s a horrible intense pain that has me almost yelping, before it disappears with no after affect. Very strange. Maybe it’s because I’m using my leg more and it’s complaining about it? *shrugs* I don’t know. It hasn’t affected my progress at least.

Uuuuhhhh, the rest of the week has been a bit boring. The novelty of not being at work anymore has worn off, and the Jiu Jitsu blues have well and truly sunk in. Luckily I should be able to drive in the next week or so, then I’ll be able to get down the gym taking photos and doing some reffing/coaching.

I’m also planning on going back to work in 2 weeks as well. I’ll regret ever saying I was bored again once I’m back teaching. Haaaa.

Moving into week 5 I’m hoping to improve flexion even more. I want full ROM over the next couple of weeks to be honest. Hitting the rehab super hard so I can handle being on my feet and not sat on my butt for most of the day.


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