Update

My daily regular training has increased in intensity, repetitions and weight.

I am walking unaided and can now scale and descend stairs as normal without trouble. I have added new exercises to my routine to boost my thigh muscle mass to help support my knees by strengthening my patellas.

Teaching karate will resume on the 10th of May.

I will post after my first day back and give insight into how it goes.

Regular life

It’s been almost two weeks now and I am slowly getting back into regular life. 

Still no karate yet, I am re-opening the school in May, but only in an instructional capacity.

I am going to a nearby clinic for rehab twice a week on Tuesdays and Fridays. I am also doing the same rehab exercises (plus a few of the hospital rehab ones) and with the exception of a few, due to my knee, I have also returned to my upper-body training 4 to 5 times a week.

I was asked to do some exercise in the evenings as well as the mornings by my rehab doctor, however due to my average work day finishing at 8pm it is difficult, so I will have to talk to my doctor about a different training schedule.

My leg is recovering well, I am walking un-aided and also able to navigate stairs with the aid of a hand rail. Work is the hardest as I am often on my feet for extended periods of time which causes the swelling to flare up. That and the little kids who don’t quite understand and want to play and push me….oh how I am getting good at hiding the pain on my face!! (and NOT swearing!!)

My everyday home routine currently takes 1 to 1.5 hours and consists of:

50x front leg raises with 1kg leg weights

50x side leg raises with 1kg leg weights

50x calf curls with 1kg leg weight

5x Gravity heel slides with 10sec holds (bad leg only)

5x Standard heel slides with 30sec hold (bad leg only)

30x squats 5sec hold

30 standing heel raises 5sec hold

30sec front plank (bad leg crossed on top of good leg)

30sec side plank (right side only so not to put side pressure on my knee)

Various knee and leg massage and movement exercises after hot-pack treatment.

75 push-ups (bad leg crossed on top of good leg)

30x bicep curls + upward push 5kg weight

30x triceps extensions with 5kg weight

30x chest extensions with resistance band

30sec hold the 30x hand closures with 25kg weight