[Nathan]

This is mega

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[Nathan]

Another day down. Still frustrating but I’m focusing on the positives daily: I’m improving just accepting that this will be a long year ahead. Very excited but also nervous for the arrival of our little girl. As Pheebs is getting closer and closer now she’s really popping I think she could come anytime

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[Nathan]

First day back in the gym today in 3 weeks and it felt so good to be back in and just moving some blood about.

Only went to the local 24 hour gym as it’s a small footprint and not busy so ideal for jus moving about easily on the machines

Pheebs kept a close eye on me whilst she also did a little bit if upper, we’re keeping a very close eye because little girl is getting very close to being ready we think

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[Nathan]

Test & GH only would be perfect 4-6iu lovely addition IMO

Keep doing everything your doing to keep health a priority with cardio and nutrition and this will be a nice addition

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[Nathan]

I think this is a very sensible start and everyone is different so you won’t know if that ratio is right until 1 you pull bloods and how you feel. But I think this is a sensible start point

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[Nathan]

A little more flexion today. Painful. Stiff. Slow. But it’s what needs to be done.

I’ve not weighed myself since the op. I don’t intend on weighing either. My meals started at 3 a day as I was just not hungry.

I’m back to 4 and 5 meals now. I’m not tracking as such or following a plan I’m just eating nutritious meals daily. Today I had

Meal 1

4 whole eggs
150g sourdough
150g Greek yoghurt
100g fruit
50g granola
20h whey iso

Meal 2

100g COR
100g fruit
20g dark choc
60g iso pro

Meal 3

Homemade chilli and rice that pheebs mum did, 2 pieces of garlic bread, some grapes & 2 cookies

Meal 4

200g chicken
400g potato
100g cottage cheese
Salad
2 slices sourdough

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[Nathan]

A little sore today but more progress again with my rehab felt a lot more stable today. Still very limited in terms of movement and stability and ROM I’m hoping when I can get approx 90 degrees flexion and a little more strength I can get back to the gym for upper next week

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[Nathan]

The food sources look fine if they digest well for you.

But yes your over analysing it.

Your carbs are approx 250g daily on TD
Protein about 160-170g ish by the looks
Fays are lower about 35g just guesstimating off your diet set up.

This may be completely fine. But I would prefer 5 meals what’s your current BW and have you got any pics?

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[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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