Post op- Week 9 & 10 summary

Post op- Week 9 & 10 summary


  • Mastered going down stairs!
  • No click when walking upstairs anymore
  • Can do 90 degree squats in sets of 20 at workout style speed
  • Scar tissue catching massively reduced- maybe once a day?
  • I feel normal- in terms of day to day living.

Set- backs:

  • Running doesn’t feel nice
  • Frustration of feeling so much better, but not recovered enough to train still 🙁

Week 7/8 goals analysis:

  • Achieve single leg 45 degree squat
  • Massage scar to break down scar tissue (to reduce ‘catching’ sensation)
  • Add a 5 min jog into alternate day workouts

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

Goals for week 11/12:

  • Start to do some more dynamic movements!
  • Incorporate lunges into workouts
  • Go for a paddleboard to help with stability. (weather permitting)

Exercises (2 times a day):

  • 20 mins bike
  • 10 x Knee flexion pulls (lying on front/standing with elastic band).
  • 20 x 90-degrees-squats
  • 2 x 5min knee hangs
  • 20 x step ups (on stairs)
  • 3 min balance board
  • 15 x chair squats


 That annoying catching and clicking in my knee has gone. It died down after a couple of days and now it’s completely gone. 

*MASSIVE NEWS*: I managed to get my heel to touch my butt during a flexion stretch.


knee flexion


Bestest achievement so  far. It’ a massive relief as it seems to have been an inch or two away for weeks now. It isn’t a total breeze achieving it, but it’s not excruciating. It’s been doable. I’ve learned the balance of listening to my body and identifying the difference between when something is uncomfortable and painful. It can be easy to over step the mark, and risk re-injury if not careful.

My leg is aching most evenings at the moment as I really am pushing myself in my workouts. I’ve mixed between doing deeper, more controlled squats as part of rehab, as well as incorporating faster, shorter squats into workouts. as possible in squats. I’ve also created some god-awful hybrid burpee. Well, it’s basically a burpee where the jumping to your feet part is one- legged. I can jump down into the chest on floor part fine, using both legs, but my operated leg isn’t happy about the jumping action back up again, so it’s a one legged affair for a while. I think I’ll wait until I see the Physio again in week 12 when I’m meant to start more jumpy/bouncy/pivoting stuff before trying anything more.

 deep squatWith all these improvements in mind, my recovery is now hitting a new phase- frustration. Whilst I have missed training for the first 5-7 weeks, I haven’t been in a position to even consider trying anything, because my injury was still hindering my day to day living. As my everyday movement is now at about 90%, I am beginning to get a little frustrated that I’m better, but not better enough.

My workouts have been fun, and with the addition of a new sponsor in the form of Magni Power, my workouts are about to get a whole more exciting. Whenever I feel gutted about not being at training I keep reminding myself that getting strong is something that is imperative before I start training at 100% again. There is still some noticeable muscle wastage and weakness in my quads of my operated leg, and I need to ensure they are stronger than they were before if I want to limit the chances of the injury reoccurring. It sucks, but I know that’s what I have to do. 


I’ll keep positive by focusing on using new strength equipment, and turning my attention to developing my body for a couple more months. My goal (Physio dependent) is to be back doing super light drills by September. I reckon if I hand pick some ‘safe’ drills (armbars from closed guard, open guard techniques) then the Physio will be ok. It’s not like I’m making a full on return to sport. Plus it’ll be 5 months by then and some studies I’ve read have allowed people to return to some sports at the 6 month stage. Meh. We’ll see.

Side note: My home gym is almost complete. Just got to hang the mirror and add some more custom made MAGNI POWER gear to my collection!

home gym

 My video of the guys at Fightworx is coming along nicely. I’m creating a video where I can feature each of the higher grade guys for 2/3 min segments just so they have some footage of themselves training to analyse, and it’s a great way to promote the gym.


Roll on week 11 and 12! Week 12 will be a real milestone in terms of recovery. It has almost gone quite fast, especially the past few weeks. I can’t wait to start the next phase of recovery where I can really start moving again!


See you in week 12!



2 thoughts on “Post op- Week 9 & 10 summary”

  • Thanks for providing these updates during your recovery. I am a bjj blue belt and I am on the beginning of week 8 of my ACL surgery. I’m making it down the stairs well now but sometimes have the catch/popping coming from the knee going up.

    One area of frustration is I can do a 90 degree squat but I cant touch my butt yet with the recovering leg. It is concerning because we know how deep we need to squat in many positions.

    Do you have any exercises that you performed to help get beyond that hurdle? I am also looking to find Physical Therapy exercises to add to my routine to help get back on the mats.

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