Post op- Weeks 23-27

Post op- Weeks 23-27

You can tell I’m back at work. I’ve not blogged in 5 weeks, and I’ve not even realised I’ve not blogged. Ha. This’ll be interesting..


  • Further kneeling improvement (through stretching)
  • Carrying out some light stand up drills at training (not completing any throws)

Set- backs:

  • Crunchy sounding noise from knee when standing up from deep squat
  • Tried to use bad leg 100% as a lone hook in shin-on-shin guard it my kneecap moved. No pain, but scary as hell

Weeks 23-27 goals analysis:

  • See Physio
  • Step up workouts and increase protein intake to encourage muscles growth

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

Goals for week 28-30:

  • Continue building strength- record and monitor improvements

Exercises (per day):

  • 10 x 90-degrees-squats
  • 1 x 5min knee hangs
  • 20 x step ups (on stairs)

On weekends:

  • 15 mins on bike
  • 3 x 10 lunges on right and 10 lunges on left
  • 3 x 10 sec holds of L sit and tucked (on paralettes)
  • 3 x 20 macebell swings left and right
  • 3 x 10 slow controlled squats (ensuring equal weight distribution)
  • 3 x 15 sec holds of heel to butt
  • 3 x 15 sec kneeling stretches- push to sit on heels


No, I have’t had time to increase my protein intake. Why? Because I barely have time to breathe anymore. The only reason I have time to write this now it because it’s half term and I don’t want to lesson plan right now.

Anyway I’ve managed to continually train twice a week since the start of 4September. I sacked off rolling for the first couple of sessions but then quickly realised how much my life sucked without it, so I rolled. Super light, with people I trusted. Once I regained coordination with my body, and trusted and understood 1my own movements again, I realised that I could roll at about 60-70% whilst avoiding certain positions. As of now, I’m rolling at what feels like 80% (minus the fact that I don’t fight hard to cement a top position if I feel my knee is in jeopardy, and I’m giving up sweeps from closed, half guard more easily). It’s meant I’ve had a lot of time to work on escapes (as I end up getting swept and passed more often) which results in a better roll/workout so that’s all good. I’ve had another breakthrough with my kneeling. I’ve discovered that it was a really tight hip flexor that was prohibiting me from sitting back equally onto my heels. With stretching lots after workouts and training, I’ve managed to sit back onto my heels in what feels like a perfct 50:50 in turns of weight distribution. So happy with that. Once I feel more comfortable here, it’ll make my guard passing from closed guard better (as at the moment I’ve done nothing from closed guard until they open their guard and I work to pass- I can’t stand to both legs whilst in their guard and I can’t put weight on my bad knee long enough to shimmy the other one under their butt to pry their guard open. Being in closed guard sucks at the moment!). But yeah, that’s made me a very happy beast for the past week or so.

Myself and Vikki hosted a women’s open mat last week. We had 13 girls on the mat, where we did an hour of technique and drills and an hour of rolling. That was good fun. We get sod all women down this part of the UK, so to have a a great turn out for our first open mat is super promising. Hoping to do many more in the future which will be hosted all over the South West (Cornwall-Bristol).


Fightworx, representin’

I guess that’s kind of it.. Oh, no it’s not! I saw my Physio yesterday. Granted, it’s been almost 3 months since I’ve been (I’ve still been doing my exercises- don’t worry!) but he was a bit rubbish to be honest. A lot of the exercises he gave me were things I’m already doing. He couldn’t offer me any information regarding time scales for revascularisation (which I’ve read is takes approx 6 months, and after which the graft will have 8-% of it’s strength already) which was a little annoying. I’m not sure I’ll bother going again. I’m working out lots, and each time I’ve been I’ve managed to predict what exercises he’ll move me onto next. He’s given me the ballpark figure of 9 months before contact sports. I spoke to him for a while about Jiu Jitsu and what it involves and he said to do what I could as long as I could ensure that no substantial force could be applied to my knee. Talk about open to interpretation- ‘substantial force’. How much?! I guess gentle rolling and drills are fine, as no ‘substantial force’ has been applied to my knee. I guess by the time substantial force has been applied- it’ll be too late! No kneebahhs and super tough rolling is what I’ve interpreted that as. 

9 months will take me to January. So I guess I can start stepping things up from the start of next year. I guess due to my busy schedule, I might change these updates to monthly ones. So I’ll do a November, December and January one and take it from there. I really hope that I’m 99.9% sorted by January. 

To be honest, I’m grateful to be able to roll at all. Zero ego stuff. I’m getting smashed on a regular basis and I don’t care as I’m still doing Jiu Jitsu. I’m doing what I love. Right now I’m going to be the nail for a while. Come January I can start focusing on becoming the hammer.

Massive thanks again to Scramble for their ongoing support throughout my recovery and to Magni Power for giving me the tools to rebuild myself!






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