It sounds like our cases are fairly similar. I always feel my knee and have a bit of pain. However, I can walk around fairly well with minimal discomfort, it is when I go up and down a steep hill I feel it and taking stairs normally is not an option.
What type of leg exercises are you doing? I do about 1 hour of leg exercises a day. It sounds like a lot but everything is controlled and I don't push too hard. Many are pilates type exercises I have learned on youtube that focus on leg strength.
Many of the exercises I do are isometric which strengthen quad but don't aggravate my knee. For example, one exercise I do every other day is the wall squat. 3 sets of of 1 minute. It is very difficult but does not seem to aggravate my knee. Start with 20 seconds and build up. My legs were very muscle sore after the first few times I did them.
Also, the elliptical and recumbent bike seem to help.
For me, I feel I need to push my knee as much as possible without aggravating it. It is a very fine line between not enough and too much.
As I mentioned in my thread, my legs are getting stronger and muscle definition back, however, my knee still is the weak link.
My ROM is pretty good and I only do a few stretches a day. Nothing like the beginning of this journey when I did almost all ROM stretches and very little strength exercises.
I was wearing a full knee sleeve but feel after swelling came under control it may have been aggravating my knee by pushing down on my knee cap through the day. I switched to a Patellar tendon band that sits below my kneecap. This seems to help. It gives support and does not push down on knee cap.
All we can do is try things and see what works.
Here is fingers crossed for a pain free 2022 for both of us!
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