[Nathan]

I agree fully with the guys above.

It seems like you know what the answer is but you need to but titanic place to allow yourself to do this

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[Nathan]

Saw the physio today post my surgery and they were very happy with progress in extension and to say it was only my 2nd full day trying to get flexion I got to 70 degrees the aim is 90-100 degrees by next weeks appointment. So I’ve got some work to do as it’s very stiff and not
Comfortable at all. But it needs doing.

Walking gait training is harder than I thought due to me not just been fully confident my great/knee will
Support my bodyweight.

But again we’re progressing daily so that’s all I can ask for.

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[Nathan]

First full day on the above rehab today, progress I feel more stable I’ve moved more. I’ve progressed rehab. I’ve got slight bend in the knee. I’m trying to get as far along as possible in the next 2 weeks ideally be as weight eating as possible as pheebs is due anytime and I need to be as capable as possible for baby girl

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[Nathan]

I would split 10iu

2iu fasted IM pre cardio
2iu preWO IM
6iu sub Q pre bed

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[Nathan]

Are you assisted? Have you put a cycle back in?

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[Nathan]

This is my daily update off my rehab specialist after our session this morning

Daily Checklist – Big dog (Current Phase: Brace Off, Early Flexion)

Goal this week
• Gradually restore movement and confidence
• Maintain full extension
• Introduce small amounts of flexion
• Keep swelling controlled
• Focus on quality of movement over volume

Crutch Walking (Two Crutches Phase – 1–3 Days)

Goal: Reintroduce controlled loading through the surgical leg.

Walking pattern
□ Move crutches forward
□ Step onto surgical leg
□ Step through with the other leg

Key points
□ Load ~60–70% bodyweight through surgical leg
□ Take short steps (don’t reach far out in front)
□ Walk smoothly and under control

Walking volume
□ Walk 2–4 minutes at a time
□ Do 2–3 short walks per day

Progress to one crutch when
□ No swelling increase the next morning
□ Walking rhythm feels smoother and stable
□ Quad control feels strong during stance

Morning Reset – Extension Work

Purpose: Wake the knee up and maintain full extension.

□ Supine breathing – 10 breath cycles
□ Ankle pumps – 20–30 reps
□ Ankle circles – 10 each direction
□ heel props – 1–2 × 60–90 sec
□ Quad sets – 2–3 × 10
□ Straight leg raises – 2 × 8
□ TKEs – 2–3 × 12

TKE cue
□ Foot flat on the floor
□ Think heel → midfoot pressure
□ Strong quad squeeze at the end

Midday Movement – Flexion Work

Goal: Begin restoring knee bend gently.

Supine breathing
□10 breath cycles

Heel slides (on floor)
□ 3 × 6–8 reps
□ Slow movement
□ Stop at tightness, not pain
□ Hold 2–3 seconds at the end

Seated knee bends
□ 3 × 6–8 reps
□ Slide foot back toward you
□ Stop at tightness, not pain
□ Hold 2–3 seconds

Flexion goal this week
□ Aim for 90–110°
□ Do NOT chase range
□ Movement should feel comfortable

Evening Reset – Extension Again

Purpose: Make sure the knee finishes the day fully straight.

□ Supine breathing – 10 breath cycles
□ Heel props / extension hang – 1–2 × 60 sec
□ Quad sets – 2 × 10
□ TKEs – 2 × 12

Hip Stability Work ( happy for you to do this once a day now with your flexion work)

□ Side-lying hip abduction – 2–3 × 10–12
□ Standing hip extension – 2 × 10
□ Standing hip abduction – 2 × 10

Recovery

□ Cryo cuff after rehab sessions if needed
□ Keep swelling controlled

Swelling spikes may happen as flexion increases – that is normal.
If swelling increases noticeably, reduce flexion / walking volume slightly.

Daily Check

Each day we want:

□ Swelling stable
□ Full extension maintained
□ Walking rhythm improving
□ Quad activation strong

If swelling increases
→ Reduce flexion / walking work slightly the next day.

End of next Week Goals – 10-14 days

If the knee stays calm:

□ Begin short sessions on the bike
□ Start assisted mini squats to chair
□ Start assisted low step-ups

For now the focus stays simple:

Extension work → Flexion work → Extension work
Short walks → controlled loading → good recovery

Quality of movement > volume.

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[Nathan]

I had my fist physio appt with the NHS post op today . Completely pointless, rushed, they knew nothing about my surgery. Left feeling confused about what I should be doing. Good job I’ve paid for Toby because today’s service was useless,

The first thing they said to me was we may have to book you back in in a couple of weeks because they have only given you a 20 minute slot???

For a cruciate revision + LET post op assessment and physio appt to discuss next steps? You fucking kidding me. She rushed me out with no POA she tried to get me to do a squat.

I said I’ve not even bent my leg in 2 weeks are you sure? Do you even know what is happening here? Do I need a new brace?

So I’m ringing the surgery team tomorrow

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[Nathan]

I do exactly what Alison advised. I take 2 Tupperwares. I have frozen up lock meal bags prepped for my meal 3/4/5 and I have meal 1 & 2 in Tupperware just chilled from the night before. Then transfer the frozen meals as they defrost when needed

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[Nathan]

Evening guys. Ankle really giving me some grief today as I had my stitches and wounds checked cleaned and dressing off today. It’s nice and tidy on the whole one part of the scar is a little rough but I’m sure the skin will settle. The nurse wasn’t concerned the main scar is nice.

But partial weight bearing on my bad ankle through the hospital wrote me off. Swollen really bad this evening an painful, so see what the physio says tomorrow.

Positive is the quad is getting better and extension is getting better I jus can’t fucking walk.

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[Nathan]

Hey guys. Another day of frustration but the ankle is a little better in terms of pain. Movement and I can put a little touch of weight on it,

Quad activation is better and extension is still progressing. Pretty shit situation but I’m staying positive as it can only get better from here

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[Nathan]

Yeh this is 100% a deeper issue that needs resolving.

But BPC 157 & TB 500 at 1mg a day to start to get the inflammation under control. As well as rest.

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[Nathan]

Should be solid

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[Nathan]

Hey guys been a rough couple of days. Not much to report had to lay off loading the ankle and keg due to compensation injuries flaring up. But knee is still progressing. Just everything around it doesn’t want work. So just hit to hold for a while until my ankle and tibialis anterior get recovered

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[Nathan]

I echo what Oscar has said also,

I prefer my arms to be on the start of lower days. At least biceps

Upper
3 push
3 pull
1 lateral

Switch push & pull movements at the start as Oscar suggested

1 quad focus lower
1 ham & glute focus lower

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[Nathan]

I echo what the guys have said here. This is very normal in a deficit

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