tk07080
junior member
@Josephine - side step abduction with exercise band
"No Pain" but you then declare a pain of 5 out of 10? Then you have pain!1. pain: No pain but some swelling and stiffness is about a 5
At 4 weeks and with a pain score of 5/10, you need more than that! Take the oxy as prescribed which is probably 1-2 tablets ever 6hrs - correct?2. Oxycodone 5-325 mg. Half a tablet every 6 hours
Okay3. moderate
Flexion isn't bad but you can estimate your extension using this method - please tell me what it is4. 103 left. 96 right. Don't know extension
You accomplish little or nothing in 20 minutes. Ice for at least 40-60mins and more than 4 times a day.5. 20 minutes a every hour
6. Yes. At least 20 minutes every hour
)OKay7. folded clothes, decorated, made tea, unload dishwasher
I calculate that you are doing around 460 reps of exercises per day which is far too much!Heel slides 10x, 5x day
Ankle pumps all day long
Quad sets 20x, 5x day
Knee extension/flexion sitting 20x each leg, 2x day
Sitting knee bends 10x each leg, 2x day
Standing knee bend 20x each leg, twice a day
Standing hip bend 10x each leg, twice a day
marching 10x each leg, twice a day
Standing hip abduction 10x each leg, twice a day
Step lunges 10x each leg, twice a day
Heel/toe raises 10x each leg, twice a day
Hip/knee flexion standing 10x each leg, twice a day
at PT
3x/week,
recumbent stepper 10 minutes,
Closed chain 2 Minutes
strengthening hip abduction on side 20 times with 2lb weights
strengthening hip extension prone with 2lb weights 20 times
functional quadriceps sit to stand 20 times
Yes, and I'm sorry to confuse you further but he is wrong!I am so confused...my surgeon cut me back to a half tablet every 6 hours. He is also the one who told me to ice 20 minutes every hour
Ooops - oh yes! Forget it then.I think we already did the questions but if you have more, ask away
I would suggest you don't do any of them any more! I never did any at all - not even so much as a single heel slide!I go to PT 3 times per week. Should I still be doing other exercises at home? My ROM is at about 110